Congratulations on making it half way through the 6-week Core Strength Program… and welcome back for week 4. This week we increase the intensity again as we add in more dynamic plank variations and double leg lowers & toe touches as we build towards one of my favourite Ab exercises ‘Hands-to-Feet’ which will feature in Week 5.
Some ‘salad’ for DT. Another inspiring athlete shot (Ewan Seaford)
If you need to build your strength further on any of the exercises spend an extra week on the previous week’s program and only progress when you’re ready. Although it is a 6-week Core Strength Program it can be personalised & drawn out longer to suit individuals.
The exercises for Week 4 are;
- Double leg lowers
- Toe touches
- Plank with Leg lifts
- Side plank with hip lifts
The Double leg lowers are a tough exercise, which build’s on last week’s leg lowers, that I only give to athletes if I’m sure they can handle it. Make sure you stay in neutral spine throughout the move, activate your TA & keep breathing as you slowly lower both legs down to the ground. Modify the exercise back to W2 or W3 leg lowers if it is too much at this stage. You’re much better off to execute the earlier exercises well then to attempt the advanced ones with poor control.
Toe-touches are performed with your legs straight vertical (& stationary) while you lay on your back. From this position curl your shoulders up off the ground and touch your toes & then slowly back down. Keep your arms straight & don’t swing them for momentum. Curl up slowly with control, touch your toes & repeat for 20-30 reps. If your hamstring flexibility doesn’t allow straight legs bend your knees slightly so you can reach your toes, but so it is still a challenge.
This week our planks contain more movement as we go back down to about 50% of your max plank 
time. While keeping good alignment in your strong plank form slowly raise 1foot about 5-10cm off the ground & then place it softly back down & repeat on the other side. Don’t stomp! Try to lift & replace your feet silently for more core control. Repeat this 3 times with 20-30sec rest between, or do one of the other exercises in between instead of a rest.
The Week 4 side plank also adds in movement as we take lift & lower the hips 
throughout the 45-60sec side plank. Start in your usual side plank alignment (straight through the middle of your body) & then slowly lower your hips 3/ of the way to the ground & then lift back up. You’ll feel more activation of the core muscles of the hips & torso. Move slowly & through as large a range as you can control. Repeat twice on each side.
Through both of the planks this week you should feel much stronger & more able to adjust the plank or handle the movement. This will put you in a good position for the more challenging moves of Week 5 & 6. Core control through movement is great for improving athletic performance and daily movement.
To start the program from the beginning go back to Week 1 of the 6-week Core Strength Program, or also check out our introductory blogs on core strength & abdominal muscles.
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