Lower & Core Workout
Lower & Core Workout — Foundation Phase
This is an example of how I start off a client. Regardless of their fitness level I start them in foundation phase and base the level (intensity) on the results of their fitness assessment and movement screen. 99.9% of the clients I do movement screens on, have imbalances, regardless of how fit they are. If you are looking for the RIGHT results, if you are looking to be SERIOUS about your workouts (which you should) then starting off the right way is extremely important. Even some of the most talented athletes have poor movement patterns, they just have real good engines!!! This is a workout I started a client with who hasn’t worked out for a long time. She needed improvement on some imbalances she had, so this is designed to target imbalances in her lower body plus increase core strength. Which should be done for everyone regardless. Her goals were to decrease body fat (especially around her waist), to get stronger, and improve her fitness level.
With this program i keep her moving. Rest periods are only between her supersets. This was tough for her because she hadn’t worked out for a long time. I ended the workout with a finisher of a 1200 metre rowing sprint: 200 m fast as she can and 100 m coast.
This program was done for 3 weeks. I moved on after this point because her core was ALOT stronger, she had lost some body fat, she has improvements in some of her imbalances and she was adapting quickly. But it gave her the start she needed to move on to more complex workouts and exercises. She is training with me 4 times a week. So we did lower/upper split twice a week each day was a bit different.
In 6 weeks she has lost over 8 lbs and had a significant decrease in body fat. Inches are down considerably for a short period of time but retained her lean body mass! Great start!
| Exercise | Sets | Reps | Weight | Rest | Tempo |
| A1. SplitSquat Front foot elevated | 3 | 10 | X | 0 | slow |
| A2. plank | 3 | 30-60 secs | X | 0 -90 secs | X |
| B1. Single leg step up | 3 | 10ea | 12 x2 | 0 | med |
| B2. Ball Roll out | 3 | 12 | small SB | 0-90secs | slow |
| C1. One leg ball squat | 3 | 10 | 0-10×2 | 0 | slow |
| C2. .Deadbug | 3 | 30 -45 secs | X | 0-90secs | X |
| D1. 1200 m row sprints (200 fast-100 slow) for time |
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