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    Building A Bulletproof Core

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    jgangawa
    The document provides information about building a strong core, including defining the core muscles, when and how often to train the core, and different types of core exercises. It recommends training the core 2-3 times per week for strength and daily for stability. It also includes a core training template.

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    © All Rights Reserved
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    Building A Bulletproof Core

    Uploaded by

    jgangawa
    14 views7 pages
    The document provides information about building a strong core, including defining the core muscles, when and how often to train the core, and different types of core exercises. It recommends training the core 2-3 times per week for strength and daily for stability. It also includes a core training template.

    Original Title

    Building a Bulletproof Core

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    The document provides information about building a strong core, including defining the core muscles, when and how often to train the core, and different types of core exercises. It recommends training the core 2-3 times per week for strength and daily for stability. It also includes a core training template.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    14 views7 pages

    Building A Bulletproof Core

    Uploaded by

    jgangawa
    The document provides information about building a strong core, including defining the core muscles, when and how often to train the core, and different types of core exercises. It recommends training the core 2-3 times per week for strength and daily for stability. It also includes a core training template.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 7

    BUILDING A

    BULLETPROOF
    CORE
    BUILDING A

    BULLETPROOF
    CORE
    Your guide to
    getting strong,
    ripped, functional
    abs

    josh_gangaware
    www.irongangfit.com
    Master Your Core: The Ultimate Guide
    to Effective Core Training
    Ever felt like, no matter how many crunches you do,
    that dream of a strong, stable, and chiseled core
    just keeps slipping through your fingers? You're in
    good company. But hang on, here comes the silver
    lining—I’ve been down that road, hit the same walls,
    and guess what? I found the cheat codes. And I’m
    thrilled to pass them on to you in this guide. Get
    ready to revolutionize your core workout and start
    seeing real results. Excited? Me too. Let’s jump
    right in!

    IN THIS GUIDE, YOU WILL LEARN:

    What the core muscles actually are


    When you should put core work into your program
    How often to train your core
    A core workout template to start crushing your core on your own!

    ...SO LET’S GET STARTED!


    02
    Unlocking the Secrets of Your Core Muscles

    First up, let's dive into the core of the matter - it's not all about the abs! The core
    is this intricate network of muscles that wraps around your abdomen, back, and
    even pelvis. Imagine it as the powerhouse linking your upper and lower body
    together. Whether you’re reaching down to grab a pencil or getting ready to hit
    that perfect golf swing, guess what? It all starts or flows through this powerhouse
    center.

    What Muscles Really Make Up The Core?


    Rectus Abdominis (the "six-pack" muscle) - Flexes the trunk
    Internal and External Obliques - Rotate and side-bend the trunk
    Transverse Abdominis - Compresses the abdomen and provides deep core stability
    Erector Spinae - Extends the trunk and assists with lateral flexion
    Pelvic Floor - Supports the pelvic organs and provides stability to the spine
    Diaphragm - Assists in creating intra-abdominal pressure to stabilize the spine
    Lats - Stabilize the spine and pelvis
    Glutes - Stabilize the pelvis

    03
    Nailing the Timing and Frequency of
    Core Training
    How Often Should You Train Your Core?
    It depends on how you’re training it
    Strength/hypertrophy work should be done 2-3 times/week
    Stability/Prep work can be done every day

    When To Do Your Core Work?


    You can do your core work anytime during your workout
    Warm-Up/Prep: “Activate“ core to prep the body for a
    particular use
    Middle of the workout: As a “filler” exercise
    At the end of the workout: finisher

    04
    Different Types of Core Work
    3 Types of Core Training
    Isolated Core
    These are your crunches and planks. They focus on one
    muscle group at a time. Essential? Absolutely, for building
    that initial strength.

    Integrated Core
    This involves training the core muscles to work together
    with the rest of your body. Single-arm and single-leg
    exercises fit right in here.

    Dynamic Core
    These are exercises that add a twist (sometimes literally)
    to your routine, such as medicine ball throws or rotational
    lunges. They prepare your core for real-life movements
    that require stability and strength.
    04
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    THANK YOU
    I HOPE YOU'VE FOUND THIS GUIDE USEFUL!

    If you are READY to build a bulletproof without


    wasting time doing hundreds of sit-ups and endless
    planks, then...

    Click the link below to download the core training


    template I use with my clients!

    TRAINING TEMPLATE

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