Ben's Abs\Core Workout
Why Core Training Matters
A strong core improves sprinting by enhancing pelvic alignment, reducing energy loss, and protecting against injuries. Weak abs and glutes often lead to a forward-tilted pelvis (anterior pelvic tilt), which throws off running form and increases the risk of hamstring and back injuries. By strengthening the core, Ben can maintain upright posture, generate more force, and sprint efficiently.
✅ To progress, increase reps or hold times weekly. For example, start with 10 reps, then aim for 15 or 20 reps as control improves. Track total reps completed each session for motivation.
✅ Perform 3 rounds, rest 30 sec between exercises, focus on perfect form!
Week 1: Core Activation & Awareness
Dead Bug – Anti-Extension Core
Front Plank – Core Stability Hold
Glute Bridge – Posterior Chain Activation
Week 2: Anti-Extension & Endurance
Hollow Hold – Core Endurance
Bird Dog – Stability & Coordination
Side Plank – Lateral Core Stability
Week 3: Dynamic Sprinting Core
Plank Shoulder Taps – Anti-Rotation Core
Leg Raises – Lower Abs Activation
Glute March – Core + Glutes Coordination