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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!
Total Completed: 0 Reps
Week 1: Core Activation & Awareness
0 Reps Completed
Dead Bug – Anti-Extension Core
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Front Plank – Core Stability Hold
0 Reps Completed
Glute Bridge – Posterior Chain Activation
Week 2: Anti-Extension & Endurance
0 Reps Completed
Hollow Hold – Core Endurance
0 Reps Completed
Bird Dog – Stability & Coordination
0 Reps Completed
Side Plank – Lateral Core Stability
Week 3: Dynamic Sprinting Core
0 Reps Completed
Plank Shoulder Taps – Anti-Rotation Core
0 Reps Completed
Leg Raises – Lower Abs Activation
0 Reps Completed
Glute March – Core + Glutes Coordination