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Workouts / Сильный кор и пресс
236
Workout

Intensive Core: Dynamics and Statics

~1 h. 15 min.
~900 kcal
⁉️ Comments

This workout specifically targets the core muscles in two modes — dynamic and static. You alternately raise your heart rate with explosive movements and hold a rigid body position under load: it is precisely this combination that builds a stable muscular foundation, rather than simply defined abs.

The workout is performed in a circuit format using FISIO functional suspension straps. The unstable point of support continuously activates the deep stabilizers — the transverse abdominis, multifidus, and obliques — even in exercises where the core is not the primary target. This means that every movement in the circuit contributes to strengthening the body's center.

  • Difficulty: intermediate. Suitable for those who are already familiar with the basic technique of suspension strap training.
  • Alternating the muscle groups targeted provides active recovery without full rest periods — the pace stays up, but muscles don't reach the point of fatigue.
  • Pay particular attention to maintaining a neutral spine position during plank and pulling movements: this is the key to training safely and effectively.

Before starting, complete 5–7 minutes of joint mobility warm-up. After the workout, static stretching of the lower back, hip flexors, and thoracic spine is recommended — this will support recovery and help reduce post-workout soreness.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Medium pull
1
Level: 1
12
Cossack squat in a bent-over position
1
Level: 2
10
Sumo squat
1
Level: 1
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Round 1
Rotation with load
6
Level: 2
R1
10
I slide
9
Level: 2
R1
8
Y - Abduction
6
Level: 2
R1
10
Reverse plank leg abduction
5
Level: 2
R1
12
Y-T-I adduction
6
Level: 2
R1
4
T slide
9
Level: 2
R1
8
T - Abduction
7
Level: 3
R1
10
Explosive push ups
10
Level: 2
R1
4
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Y slide
9
Level: 2
R1
8
Back extension
5
Level: 3
R1
10
I - Abduction
8
Level: 3
R1
10
I-Y-T slide
10
Level: 2
R1
6
A - Abduction
5
Level: 2
R1
10
A - Abduction (reverse grip)
8
Level: 3
R1
10
Y adduction
6
Level: 2
R1
10
Hammock - Dolphin
1
Level: 2
R1
5
Round 2
Rotation with load
6
Level: 2
R1
10
I slide
9
Level: 2
R1
8
Y - Abduction
6
Level: 2
R1
10
Reverse plank leg abduction
5
Level: 2
R1
12
Y-T-I adduction
6
Level: 2
R1
4
T slide
9
Level: 2
R1
8
T - Abduction
7
Level: 3
R1
10
Explosive push ups
10
Level: 2
R1
4
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Y slide
9
Level: 2
R1
8
Back extension
5
Level: 3
R1
10
I - Abduction
8
Level: 3
R1
10
I-Y-T slide
10
Level: 2
R1
6
A - Abduction
5
Level: 2
R1
10
A - Abduction (reverse grip)
8
Level: 3
R1
10
Y adduction
6
Level: 2
R1
10
Hammock - Dolphin
1
Level: 2
R1
5
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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