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220
Workout

Core endurance: hold

~55 min.
~660 kcal
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The core is not just the abs. It is a deep system of muscles that keeps the spine in a neutral position during any movement — from rising from a chair to an athletic jump. When these muscles are weak or fatigue quickly, posture suffers, lower back pain appears, and any strength load becomes unsafe. Core endurance training in isometric hold mode addresses exactly this challenge — teaching the muscles not just to contract, but to sustain effort for extended periods without losing form.

In this FISIO functional sling complex, you will work the core in several planes: stabilization in the frontal and sagittal planes, rotation control, anti-rotation, and isometric holds under load. The slings add instability — and this is precisely what forces the deep stabilizer muscles to work continuously rather than intermittently.

  • Level: intermediate — suitable for those already familiar with foundational exercises and able to maintain a neutral spine position.
  • Focus: static and dynamic core endurance, coordination, posture.
  • Note: pay attention to your lower back — it should not sag or arch excessively. If discomfort occurs, reduce the angle of incline or take a break.
  • Rest fully between sets: the goal here is quality of the hold, not speed.

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
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Y slide
9
Level: 2
R1
8
Y slide
9
Level: 2
R2
8
T slide
9
Level: 2
R1
8
T slide
9
Level: 2
R2
8
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
I-Y-T slide
10
Level: 2
R1
6
I-Y-T slide
10
Level: 2
R2
6
Y adduction
6
Level: 2
R1
10
Y adduction
6
Level: 2
R2
10
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge 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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