[Ebook] The Primary Solution: Rescuing Our Democracy from the Fringes Read online

WEEK 2
CORE PRIMERS
DAY 8 - THE ENDURANCE PRIMER
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
All Levels (1-4)
1A. **Banded Pliers x 60 sec All Levels (Low Intensity / High Duration - Endurance)
1B. *Plate Drags x 30 sec All Levels (High Intensity / Low Duration - Power Endurance)
1C. *DB Spellcasters x 30 sec All Levels (High Intensity / Low Duration - Power Endurance)
1D. **Banded Prone Pliers x 60 sec All Levels (Low Intensity / High Duration - Endurance)
Perform for the Following Number of Rounds: 2-3
REST: Transitional between exercises. No more than 1 minute between rounds (if ready before 1 min, jump back into the
next round)
*Loading Note: Use a dumbbell/plate weight that challenges you for the specified time consistent with your ability level.
**Loading Note: Adjust tension on bands as needed to increase or decrease difficulty consistent with your ability level and cumulative fatigue.
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
DAY 9 - THE STRENGTH PRIMER
All Levels (1-4)
1A. **Reverse Banded Crunch x 60 sec All Levels (Concentric Strength)
1B. *DB Rollups x 60 sec All Levels (Eccentric Strength)
1C. **Banded Cauldrons x 60 sec each side All Levels (Eccentric Strength)
1D. *DB Prone Lifts x 60 sec All Levels (Concentric Strength)
Perform for the Following Number of Rounds: 2
REST: Transitional between exercises. No more than 2 minutes between rounds (if ready before 2 min, jump back into the
next round)
*Loading Note: Use a dumbbell/plate weight that challenges you for your specified level’s time parameter.
**Loading Note: Adjust tension on bands as needed to increase or decrease difficulty consistent with your ability level and cumulative fatigue.
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
DAY 10 - THE STATIC STABILITY PRIMER
All Levels (1-4)
1A. **Anti-Lateral Anchor x *60 sec each side All Levels (Note: Place band around bent knees if too difficult) (Anti-Lateral
Stability)
This study resource was
1B. **Core Death Hold x *60 sec All Levels (Anti-Extension Stability)
1C. **Oak Tree Hold x *60 sec each side All Levels (Anti-Rotation Stability)
1D. **Kneeling Jackhammer Hold x *60 sec All Levels (Anti-Flexion Stability)
shared via CourseHero.com
Perform for the Following Number of Rounds: 2
REST: Transitional between exercises. 1-2 minutes between rounds
**Loading Note: Adjust tension on bands as needed to increase or decrease difficulty consistent with your ability level and cumulative fatigue.
Pueblo, Co
https://www.coursehero.com/file/61801468/CORE4-ABS-Month-1-Workoutspdf/
jacobwtwilson @ gmail.com
Jacob Wilson
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