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Core Work Part 2
By Coach Jerry Jacobs

*Begin any and all workouts with a thorough warmup lasting 10 minutes.
Cardio plus dynamic movements are recommended

*Progress through your sets beginning with lighter weight and
gradually increasing weight. Listen to your body. If it feels too
heavy, it is!

*Perform exercises in the order stated

1- Supine Hip Bridge- 2 sets x 12 reps

*Detail- elevate hips upwards, emphasizing the push through heels.
Stay connected to gluteal activation (squeeze them). Do not overarch
lumbar at the top position.

2- Low Plank- 60 seconds x 2 sets

*Detail- Stay relaxed through your neck. Draw navel inwards to spine.
Squeeze glutes.

3- Kettlebell/Dumbbell Stiff Leg Deadlift (Romanian Deadlift)- 3-4 sets x 8 reps

*Detail- Soften knees slightly and apply pressure to floor through
your heels. Slowly hinge back hips without lowering hips. Feel stretch
in hamstrings and gently push pelvis forward back to neutral,
squeezing glutes tightly at the finish. Do not round back nor overarch
lower middle back. Keeping your abs tight will prevent this.

4- Single Leg RDLs (Romanian Deadlift)-
3 sets x 8 reps/leg

*Detail- Holding a dumbbell or kettlebell in your right hand, stand on
your left leg. Slowly hinge back your hips allowing torso to fold
downwards, keeping torso square to the floor at the bottom. With
pressure through the heel, gently push pelvis forward, returning to
vertical position.

5- Kettlebell/Dumbbell Goblet Squat-
3-4 sets x 12 reps

*Detail- Holding your weight close to sternum, separate heels slightly
wider than your hips and flare toes outwards. Load weight primarily
into heels. Keeping your abs tight, gently squat down and back up. Be
sure not to change directions abruptly. Think smooth down, smooth up.

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