Contents
WORKOUT ROUTINE OVERVIEW .................................................................................... 2
THE CORE WORKOUT ............................................................................................................ 3
ADDITIONAL COMMENTS................................................................................................... 9
DISCLAIMER.............................................................................................................................. 10
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WORKOUTROUTINEOVERVIEW
This core workout is designed t o train the 4 major movement patterns of your core
musculat ure, in order to increase t he st rength and st abilit y of your core.
Exercise
Sets
Reps
Rest (min)
Abdominal Bracing
1-3
60s holds
1 min
Reverse Crunches
2-3
10-15
1-2 min
Bird Dog
2-3 each side
5 reps per side
1 min
Suitcase Carries
2-3 each side
30s walks per side
1 min
Palloff Press
2-3 each side
5-10 reps per side
1 min
The exact days don’t mat t er for your workouts, but the key is to get at least one rest day
in between each consecut ive 3 workout s. Abs and/or cardio exercises can be thrown into
t he main workouts as well, or performed on rest days.
You can perform this core workout 1-3x/week as a workout on it s own, or add 1-2 of t hese
exercises into t he beginning/end of your main weights workouts. The frequency/ volume
at which you implement these exercises will depend on the other indirect core work you
are current ly doing in your routine, as well as how strong/active your core is current ly.
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THECOREWORKOUT(EXERCISETUTORIALS&PROGRESSIONS)
Exercise 1: Abdominal Bracing (Activat ion)
The first exercise we’ll do here will actually serve as an “activation” exercise to get you t o
first learn how t o cont ract all of your cores muscles together.
Step 1: Lay on your back wit h your knees
bent .
Step 2: Take a deep breath into your belly,
a deep breath out, and then when you near
maximal exhalation brace your core as if
you were prepare for a punch to the gut.
As a result , your lower back should flatt en
on t he ground and if you feel around your
midsection, sides, and lower back, all of
t hese areas should be firm. Continue
breathing while holding this cont raction.
This is what’s t ermed as “abdominal
bracing”.
Going forward, be mindful of abdominal
bracing, apply t hat practice t o each of t he
following exercises we’ll go through, and
event ually it ’ll just start to happen on a
subconscious level.
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Exercise 2: Reverse Crunches
St ep 1: Lay with your knees bent
either on a bench or on the ground
with your arms holding onto
something over your head. Then
from, posteriorly tilt your pelvis and
flatten your lower back by applying
the abdominal bracing practice we
previously went through. Then, lift
your knees up to 90 degrees.
St ep 2: By using your abdominal
muscles, curl your pelvis up towards
your belly button.
St ep 3: Slowly return back down to
the starting position, being mindful of
keeping that lower back flat
throughout each rep.
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WANTTOSHORTCUTYOURTRANSFORMATION?
If you want t o st rip off fat and build lean muscle as quickly and as efficiently as possible,
t hen you need to pair your workout s wit h a solid nutrit ion plan. The workout s do t he
damage, whereas your nut rit ion is what’s responsible for the recovery and growt h you
experience from those workout s – and is where most people fail.
This is what’s key to seeing result s and is
exactly how t housands of Built Wit h Science
members like Brady here were able to st rip off
fat while building lean muscle in such a short
amount of time.
To get st art ed wit h a step-by-step program
t hat takes care of all t he guess work for you and
shows you exactly how to workout and what to
eat week after week so that you can transform
your body as efficiently as possible wit h
science, then simply take the quiz below t o find
out which program is best for your specific
body and situation:
CLICKHERETOTAKETHEANALYSISQUIZ
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Exercise 3: Bird Dog
Step 1: Get on all fours wit h your back neut ral
and core braced.
Step 2: While keeping your core braced and
lower back neutral, kick one of your legs
backwards while raising the opposite arm until
t hey’re bot h st raight and level wit h your body.
Hold for a second or two at the end posit ion.
Step 3: Come back down to t he st arting
position and reset, ensuring that your back is
neut ral and core remains braced.
Step 4: Repeat t he movement wit h the other
arm/leg. If you’re unable to do the full version,
you can start out by just performing t he
exercises wit h one arm at a time, t hen one leg
at a time, t hen progress t o the full version.
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Exercise 4: Suit case Carries
For this exercise, hold a kett le bell or dumbbell wit h one arm at your side and t ake steps
while ensuring that your torso remains upright and shoulders remain level. You want t o
look as if you were walking wit hout t he weight added on one side. Walk for 30s on one
side, then swit ch the weight t o t he ot her arm and walk for another 30s on t he ot her side.
As you’re walking, you should feel the lateral core muscles on your opposite side working
as you walk wit h t he weight.
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Exercise 5: Palloff Press
Step 1: Wrap a band around a fixture, t ake a
few st eps out laterally, and assume an
at hletic stance wit h legs slight ly bent at
about shoulder widt h apart and your core
braced.
Step 2: Start wit h your hands close to your
sternum, and from there simply extend your
arms forward and back while resisting the
urge to rotat e inwards.
Step 3: Ret urn back to the st art ing posit ion.
Aft er you finish your designated number of
reps on one side, t ransition t o the other side
by facing the other way and repeat the
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ADDITIONALCOMMENTS
I hope this PDF is useful for you! I put in a lot of effort int o providing this routine for you
free of charge. All I ask in return is t hat you show your support for my work and connect ing
wit h me on my social media plat forms where I share more informative cont ent on a regular
basis:
INSTAGRAM: @JEREMYETHIER
FACEBOOK: @JEREMYETHIERFIT
WEBSITE: BUILTWITHSCIENCE.COM
Enjoy!
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DISCLAIMER
The content provided in this PDF is for informational and educational purposes only. Jeremy Ethier
is not a medical doctor, psychologist, therapist, nutritionist, or registered dietit ian. The contents of
this document should not be construed as medical, psychological, dietary, nutritional, or healthcare
advice of any kind. The contents of this document are not intended to diagnose, treat, cure, or prevent
any health condit ions, nor are they int ended to replace a physician, dietit ian, nutritionist , or other
qualified healthcare professional’s advice. You should always consult your physician, dietit ian, or
other qualified healthcare professional on any matters regarding your health, engagement in physical
activity, and/or diet before starting any fitness program or meal plan to determine if it is suitable for
your needs. This is especially import ant if you (or your family members) have a history of high blood
pressure or heart disease, if you have ever experienced chest pain while exercising, or if you have
experienced chest pain in the past month when not engaged in physical activity. You should also
consult your physician, dietit ian, or other qualified healthcare professional before starting any fitness
program, meal plan, or diet ary regimen if you smoke, have high cholest erol, are obese, or have a bone
or joint problem that could be made worse by a change in physical act ivity or diet. Do not start or
continue any fitness program, meal plan, or dietary regimen if your physician, dietitian, or health care
provider advises against it. If you experience faintness, dizziness, pain, shortness of breath or any
other form of discomfort at any time while exercising or while following any meal plan/dietary
regimen, you should stop immediately. If you are in Canada and think you are having a medical or
health emergency, call your health care provider, or 911, immediat ely.
Please note the following:
▪
any and all exercise that you do as a result of what you read in this PDF shall be performed
solely at your own risk;
▪
any and all meal plans that you follow or adhere to as a result of what you read in this PDF shall
be used solely at your own risk; and
▪
any and all foods or beverages that you consume as a result of what you read in this PDF shall
be consumed solely at your own risk.
No part of this report may be reproduced or transmitted in any form whatsoever, electronic or
mechanical, including photocopying, recording, or by any informational storage or retrieval system
without the express written, dat ed, and signed permission from the author (Jeremy Ethier). All
copyrights are reserved. Built With Science™may not be copied or used for any purpose without
express written consent.
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