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    Freak Core Report

    Uploaded by

    Adam Linkenauger
    The document provides a starter core workout plan called the "Freak Core Workout" that focuses on developing a strong core. It emphasizes that core strength is underrated for athletic performance and explosion. The workout includes exercises like crunches, planks, and leg raises that target the core muscles. Modifications are provided to make exercises more challenging over time in order to build a "Freak Core" for benefits like strength, speed, jumping ability, and improved sports performance.

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    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd

    Freak Core Report

    Uploaded by

    Adam Linkenauger
    407 views5 pages
    The document provides a starter core workout plan called the "Freak Core Workout" that focuses on developing a strong core. It emphasizes that core strength is underrated for athletic performance and explosion. The workout includes exercises like crunches, planks, and leg raises that target the core muscles. Modifications are provided to make exercises more challenging over time in order to build a "Freak Core" for benefits like strength, speed, jumping ability, and improved sports performance.

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    The document provides a starter core workout plan called the "Freak Core Workout" that focuses on developing a strong core. It emphasizes that core strength is underrated for athletic performance and explosion. The workout includes exercises like crunches, planks, and leg raises that target the core muscles. Modifications are provided to make exercises more challenging over time in order to build a "Freak Core" for benefits like strength, speed, jumping ability, and improved sports performance.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    407 views5 pages

    Freak Core Report

    Uploaded by

    Adam Linkenauger
    The document provides a starter core workout plan called the "Freak Core Workout" that focuses on developing a strong core. It emphasizes that core strength is underrated for athletic performance and explosion. The workout includes exercises like crunches, planks, and leg raises that target the core muscles. Modifications are provided to make exercises more challenging over time in order to build a "Freak Core" for benefits like strength, speed, jumping ability, and improved sports performance.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 5

    Freak Core Workout Plan

    Yup. FREAK CORE…

    WHY?

    Core Strength STILL is underrated when it comes to jumping higher and being a strong

    explosive athlete. Core exercises should be taken as seriously as any aspect of your training,

    whether it is your specific sports practice, or your squatting sets.

    Core work is the absolute HEART of your every movement… just like a body can’t perform well

    without a strong healthy heart to pump blood through it, your athleticism WILL NOT perform

    well unless it has a strong healthy core to pump explosiveness through it! *1

    Athletes LOVE to overlook core work, love to put it in the same “after practice category” as the

    cool down lap, and static stretching…

    You may know what I mean… that “If I have time I’ll do it” or the often used “I’ll do it tonight

    before bed” category. This my friends is a CRAP mentality, but I don’t blame you if you have

    used these lines before. I don’t even blame your coaches. *2

    I blame NO ONE, because simply put… no one really knows how important core strength is in

    becoming a FREAK athlete, whether it be a high flying rim rocker, a lightning quick speed

    demon, or the next Strongman winner! (Or all of the above ;) )


    But What Are The Benefits Of A Strong Core?

    Umm…

     Strength

     Speed

     Vertical Jump

     Lateral Movement

     Quickness

     Mobility

     Balance

     Sexy Beach Body

     Jealousy From The Non Freak Core People

     Sexy Beach Body

     Improving At Your Sport

     Being Attractive, And Having a Sexy Beach Body

     And Many More!!!*3

    As you can see, there are a TON of benefits of a Strong Freak Core, did you realize this! (You

    may have already knew, but a nice little memory refresh is a good thing!
    So now, YOU!.. my friend, have NO excuses… I am giving you a starter workout to get you on

    your way… I am making sure you understand the importance of FREAK Core Strength, and Why

    You need to be doing it. All you have to do is take this BEAUTIFUL Report I constructed for you,

    and Use the damn thing!*4

    Ok, so down below my clever side notes on the next page I have attached a NICE Starter Freak

    Core Workout, using weighted Core exercises, and some modifiable (Wow, that really is a

    word!) exercises based on your level of current strength! Enjoy and we will talk soon. Email me

    questions and stuff…

    GET A FREAK CORE NOW! GO GO GO!

    Adam Linkenauger

    *1. I love analogies, and consider myself Pro in them… just sayin’

    *2. Where did I get these “Category” Examples? They were mine from High School! Wow, how I have changed into the stud who types
    this right now!

    *3. I Included “And Many More” for all you people who were gonna email me with more examples! This way I have them all covered!

    *4. Sadly, 85% of readers will NOT use this program I am giving them! Not because they don’t like it… not because they are doing something
    better. It is simply due to the fact that they are lazy, and more concerned about their Kill/Death Ratio on Call of Duty!
    Sunday Monday Tuesday W Thursday Friday Saturday
    e
    d
    s
    Vertical Vertical Vertical O Vertical Vertical OFF
    Crunches Crunches Crunches F Crunches Crunches
    3x10 3x10 3x10 F 3x10 3x10
    Weighted Weighted Weighted O Weighted Set Ups Weighted OFF
    Twists Set Ups Twists F Set Ups
    3x20 3x20 3x20 F 3x20 3x20

    Supermans Supermans Supermans Supermans Supermans OFF


    3x12 3x12 3x12 3x12 3x12

    Hanging Hanging Hanging O Hanging Hanging OFF


    Leg Raises Leg Raises Leg Raises F Leg Raises Leg Raises
    (Weighted, (Weighted, (Weighted, if F (Weighted, if (Weighted,
    if Needed) if Needed) Needed) Needed) if Needed)
    Front Plank V Ups Front Plank O V Ups Front Plank OFF
    3x30s 3x12 3x30s F 3x12 3x30s
    F
    Side Planks Side Planks Side Planks O Side Planks Side Planks OFF
    2x30s 2x30s 2x30s F 2x30s 2x30s
    Each Side Each Side Each Side F Each Side Each Side

    Vertical Crunches

    http://www.youtube.com/watch?v=NvOgDeFZVJk

    Add Two reps per Set Each Week For Four Weeks

    Weighted Russian Twists

    http://www.youtube.com/watch?v=qrOXAw5qjgI

    Add More Weight to make Rep Scheme Difficult (use med ball or Free Weight) Add Two reps per Set
    Each Week For Four Weeks
    Supermans (Video Variations For Difficulty)

    http://www.youtube.com/watch?v=cc6UVRS7PW4

    Hanging Leg Raises

    http://www.youtube.com/watch?v=T0q8wnp8isA

    (Add med ball between feet to increase difficulty) Ok video, best I could find!

    Front Plank

    http://www.youtube.com/watch?v=jyAuyu3CuUM (add 5 seconds per rep, per week for four weeks)

    Side Plank

    http://www.youtube.com/watch?v=Tm1QxM9lehY (add 5 seconds per rep, per week for four weeks)

    V- Ups

    http://www.youtube.com/watch?v=sTYdRiLfuO0

    Add a medicine ball to transfer between hands and feet for difficulty increase)

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