Invincible Core Success Sheets

Invincible Core Success Sheets
Component #1 3-Minute Sequence to Activate the

Deep Core & Abdominal Muscles
Name of the Exercise
Sets and Reps
Modified Curl Up
Modified Curl Up with Minimal
Mid Back Movement (Wall)
Modified Curl Up with More Mid
Back Movement (Wall)
Modified Curl Up with Minimal
Mid Back Movement (Floor)
Modified Curl Up with More Mid
Back Movement (Floor)
Modified Curl Up with Lifting
Elbows Off and Minimal Mid
Back Movement
Modified Curl Up with Lifting
Elbows Off and More Mid Back
Movement
Modified Curl Up with Fingers
On Temple and Minimal Mid
Back Movement
Modified Curl Up with Fingers
On Temple and More Mid Back
Movement
Modified Curl Up with Hold At
Top and Minimal Mid Back
Movement
Modified Curl Up with Hold At
Top and More Mid Back
Movement
Start with 1 set of 5 repetitions and

progress to 10 repetitions
Side Plank
Side Wall Plank
Side Wall Plank with Increased

Incline
Side Wall Plank with 3 Way Leg

Movement
Side Wall Plank with Increased
Incline and 3 Way Leg
Movement
Side Plank from Knees

progress to 10 repetitions with a 5
second hold. Progress it again to 10
repetitions with a 10 second hold.
Day
1 2 3 4 5 6 7
Side Plank with One Foot In

Front of the Other
Side Plank with Feet Stacked

Front of the Other to Front Plank
Front of the Other to Front Plank
with Contract and Relax

Bird Dog
Alternating Arms on Wall
Alternating Arms with Alternating

Toe Touch on Wall
Alternating Arms with Alternating

Knee Lift on the Wall
Four Point Weight Shift
Four Point Hand Lift
Four Point Knee Lift
Four Point Alternating Arms
Four Point Alternating Legs

Four Point Alternating Arms and
Legs


Four Point Alternating Arms and progress to 10 repetitions with a 5
Legs in a Box
Legs with Tubing
Legs with Tubing in a Box
*Put a check mark in the box if you have performed the exercise to track your progress.
Component #2 BEST Exercises to Balance Out Your

Core & Body
Sets and Reps
Day
1 2 3 4 5 6 7
Start with 1 set of 5 repetitions on

each side and progress to 10
repetitions
Foam Rolling Calf Exercise with
Toe In
repetitions
Toe Out
repetitions
Foam Rolling Hamstring Exercise
with Toe Up
repetitions
with Toe In
repetitions
with Toe Out
repetitions
IT Band Foam Rolling Exercise
repetitions
Rectus Femoris Foam Rolling
Exercise with Toe Down
repetitions
Exercise with Toe Out
repetitions
Exercise with Toe In
repetitions
Adductor Foam Rolling Exercise
repetitions
Gluteus Maximus Foam Rolling
Exercise
repetitions
Gluteus Medius Foam Rolling
Exercise
repetitions
Piriformis Foam Rolling Exercise
repetitions
Latissimus Dorsi Foam Rolling
Exercise
repetitions
Toe Up
Component #3 The 3-Minute Drill That Creates Whole

Body Core Strength
Sets and Reps
Day
1 2 3 4 5 6 7

Supine Knees to Shoulders
Supine Tubing Leg Press
Foam Roller Quarter Squat
Foam Roller Parallel Squat
Foam Roller Hips Past Knees
Squat
Vertical Shin Quarter Squat
Vertical Shin Parallel Squat
Vertical Shin Hips Past Knees
Squat
Seat to Wall
Stick Slide To Top of Knees
Stick Slide To Below Knees
Seat Touch
Seat Pause and Up
Bodyweight Quarter Squat
Bodyweight Parallel Squat
Bodyweight Hips Past Knees
Squat
Bodyweight Deep Squat
Supine Knees to Chest
Component #4 7 Step Program to Build

A Stronger Back
Sets and Reps
Day
1 2 3 4 5 6 7

progress to 3 sets with 10 repetitions.
Stick Slide to Below Knees
Single Leg Deadlift Partial
Single Leg Deadlift to Below
Knee
Single Leg Deadlift to Floor
Stick to Shins
Bent Over Row
Stick Slide To Top of Knees
Component #5 Invincible Core Workouts

Sets and Reps
Day
1 2 3 4 5 6 7
Stir The Pot On The Floor

Stir The Pot From The Knees
Stir The Pot From The Toes
Start with 1 set of 1 rotation each

way and then progress to 5 rotations
up to 10 rotations.
Start with 1 set of 1 rotation each
way and then progress to 5 rotations
up to 10 rotations.
Burpee Sequence
Full Body Extension
Burpees with No Jump
Burpees with Jump

then progress to 10 repetitions up to
20 repetitions.
20 repetitions.
20 repetitions.
Alligator Workout
Alligator Workout (forward)
Alligator Walks
Push Up
Renegade Rows
Start with 1 set of 1 repetition,

forward and back, for about 15 feet.
Progress it to 5 repetitions up to 10
repetitions.
repetitions.
repetitions.
Alligator Workout (back)

Alligator Walks
repetitions.
Push Up
repetitions.
Renegade Rows
repetitions.

Invincible Core Success Sheets

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Invincible Core Success Sheets

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Invincible Core Success Sheets

Component #1 3-Minute Sequence to Activate the

Sets and Reps

Start with 1 set of 5 repetitions and

Side Wall Plank with Increased

Side Wall Plank with 3 Way Leg

Start with 1 set of 5 repetitions and

Side Plank with One Foot In

Side Plank with Feet Stacked

Side Plank with One Foot In

progress to 10 repetitions with a 5

Alternating Arms with Alternating

Alternating Arms with Alternating

Four Point Weight Shift

Four Point Hand Lift

Four Point Knee Lift

Four Point Alternating Arms

Four Point Alternating Legs

Start with 1 set of 5 repetitions and

second hold. Progress it again to 10

Component #2 BEST Exercises to Balance Out Your

Sets and Reps

Start with 1 set of 5 repetitions on

Component #3 The 3-Minute Drill That Creates Whole

Sets and Reps

Start with 1 set of 5 repetitions and

Component #4 7 Step Program to Build

Sets and Reps

Start with 1 set of 5 repetitions and

Component #5 Invincible Core Workouts

Sets and Reps

Stir The Pot On The Floor

Stir The Pot From The Toes

Start with 1 set of 1 rotation each

Burpees with No Jump

Burpees with Jump

Start with 1 set of 5 repetitions and

Start with 1 set of 1 repetition,

Alligator Workout (back)

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