Bobby Mack’s
Advanced Core Strength
For Runners
DISCLAIMER
The exercises and advise taught in this program are not intended as a substitute for
proper medical advice. These exercises can be dangerous, especially if performed
without proper pre-exercise evaluation.
Always consult your physician or health care professional before performing any new
exercise or exercise technique -- particularly if you are pregnant, nursing, elderly, or if
you have any chronic or recurring conditions.
Any application of the techniques, ideas, and suggestions in this program is at the
user's sole discretion and risk. The creators of this program make no warranty of any
kind in regard to the contents of this program, including, but not limited to, any implied
warranties of merchantability or fitness for any particular purpose.
The creators of this program are not liable or responsible to any person or entity for any
errors contained in this program, or for any special, incidental, or consequential
damage caused or alleged to be caused directly or indirectly by the information
contained within.
Week One Advanced Core Strength:
1. Push-Up x 10-15
2. Diagonal Lunge (Rotating Right and Left 8-10 on Each Leg)
3. Cross Crawl (Opposite Arm Opposite Leg 10-15)
4. Single Leg Squat (6-8 Each Leg)
5. Bicycle Elbow to Opposite Knee x 20-30
6. Medicine Ball Lunge With Twist (8-10 Each Leg Rotating Sides)
7. Super Crunch x 8-10
8. Supine Single Leg Raise (10-12 Each Leg)
9. Push-Up Side Reach x 6-8
10. Good Morning Lunge (Rotating Right and Left 8-10 on Each Leg)
11. Prone Leg Raise Knee Bent (Right and Left 8-10 on Each Leg)
12. Cross Crawl Holds (6-8 Rotating Right and Left Each Leg)
13. Over Head Med Ball Lateral Flexion Standing (8-10 Each Side Rotating Right and Left)
14. Single Leg Squat Heel Touch (8-10 Each Leg)
15. Double Leg Eagle Stalls x 6-8
1. Push-Up
2. Diagonal Lunge
3. Cross Crawl
4. Single Leg Squat
5. Bicycle Elbow to Opposite Knee
6. Med Ball Lunge With Twist
7. Super Crunch
8. Supine Single Leg Raise
9. Push-Up Side Reach
10. Good Morning Lunge
11. Prone Leg Raise Knee Bent
12. Cross Crawl Holds
14. Single Leg Squat Heel Touch
13. Over Head Med Ball Lateral Flexion Standing
15. Double Leg Eagle Stalls
Week Two Advanced Core Strength:
1. Double Leg Mountain Climbers x 10-15
2. Standing Medicine Ball Wood Chop Diagonal (Right and Left x 8-10 Each Direction)
3. Med-Ball Squat & Press x 10-15
4. Push-Up Toe Walk x 4-6
5. Long Snappers x 10-15
6. Med Ball Circles (6-8 Full Rotations Each Direction)
7. Figure Eights x 20-30
8. Prone Leg Extensions Kneeling (8-10 Each Leg)
9. Medicine Ball Super Crunch x 8-10
10. Sitting Small Circles Arms Extended Up (4-6 Rotations Each Direction)
11. Supine Leg Lifts Toes Straight (10-15 Each Leg)
12. Lateral Lunge to Drop Lunge (6-10 Each Leg)
13. Back-Hypers Feet off Ground x 8-10
14. Supine Leg Lifts Toes Out (10-12 Each Leg)
15. Double Leg Eagles x 6-8
1. Double Leg Mountain Climbers
2. Standing Medicine Ball Wood Chop Diagonal
3. Med-Ball Squat & Press
4. Push-Up Toe Walk
5. Long Snappers
7. Figure Eights
6. Med Ball Circles
8. Prone Leg Extensions Kneeling
9. Medicine Ball Super Crunch
11. Supine Leg Lifts Toes Straight
10. Sitting Small Circles Arms Extended
12. Lateral Lunge to Drop Lunge
13. Back Hypers Feet off Ground
15. Double Leg Eagles
14. Supine Leg Lifts Toes Out
Week Three Advanced Core Strength:
1. Prone Elbow (Holding for 35-40 Seconds)
2. 15/15/15 Running V/Running Flutter/Running Scissor (15/15/15 Consective Seconds)
3. Lateral Plank Right (35-40 Seconds)
4. Back Hyper Flutter Kick w/Legs Swimming Motion w/Arms (35-40 Seconds)
5. Lateral Plank Left (25-35 Seconds)
6. Back Hyper Scissors Kick w/legs Breast Stroke w/Arms (35-405 Seconds)
7. 15/15/15 Running V/Running Flutter/Running Scissor (15/15/15 Consective Seconds)
8. Sit-up Elbow to Opposite Knee (35-40 Seconds)
9. Cross-Leg Crunches (35-40 Seconds)
10. V-Sit w/Scissor Kick Over/Under (35-40 Seconds)
11. Plank With Arm Lift (4-8 On each Arm)
1. Prone Elbow
2. 15/15/15 Running V/Running Flutter/Running Scissor
3. Lateral Plank Right
4. Back Hyper Flutter Kick
5. Lateral Plank Left
6. Back Hyper Scissor Kick
7. 15/15/15 Running V/Running Flutter/Running Scissor
8. Sit-up Elbow to Opposite Knee
10. V-Sit Scissor Kick
9. Cross-Leg Crunches
11. Plank With Arm Lift
Week Four Advanced Core Strength:
1. Sitting Medicine Ball Leg Lifts x 4-6
2. Push-Up Side Reach (Rotating Right and Left 4-6 on Each Arm)
3. Straight Leg Mountain Climbers x 25-35)
4. 10 O’Clock 2 O’Clock (6-8 Each Leg)
5. Lower-Ab Lift x 10-15
6. Lunge (Rotating Right and Left 8-10 on Each leg)
7. Back-Hyper With Twist x 8-12
8. Push-Up Arm Grab (Rotating Right and Left 4-6 on Each Arm)
9. Double Leg Bicycles (8-10 Then Reverse Direction 8-10 In Reverse)
10. Side-Ups (15 on each side)
11. Russian Twist Medicine Ball Legs off Ground x 30
12. Medicine Ball One Arm Push-Up (4-6 one Each Arm)
13. Diagonal Mountain Climbers x 25-35
14. Sitting Medicine Ball Wood Chop (Rotating Right and Left 8-10 Each Side)
15. Hip Flexor Straight Leg (6-10 on each Leg)
2. Push-Up Side Reach
1. Sitting Med Ball Leg Lift
3. Straight Leg Mountain Climbers
4. 10 O'clock 2 O'clock
5. Lower-Ab Lift
6. Lunge
7. Back-Hyper With Twist
8. Push-Up Arm Grab
9. Double Leg Bicycles
11. Russian Twist Legs off Ground
10. Side-Ups
12. Medicine Ball Push-Up
13. Diagonal Mountain Climbers
14. Sitting Medicine Ball Wood Chop
15. Hip Flexor Straight Leg
Week Five Dynamic Flexibility and Pedestal:
Dynamic Flexibility
1. Supine Straight Leg Raise (Right and Left 6-8 on Each Leg)
2. Eagles (Rotating Right and Left 6-8 on Each Leg)
3. Scorpion (Rotating Right and Left 6-8 on Each Leg)
4. Inverted Splits x 6-8
5. Inverted Scissors x 6-8
6. Groiners x 6-8
7. Hurdle Seat Rotating Legs (Rotating Right and Left 6-8 on Each Leg)
8. Toe Walk x 6-8
Pedestal
1. Prone Elbow Stand (Left and Right 6-8 on Each Leg)
2. Supine Elbow Stand (Left and Right 4-6 on Each Leg)
3. Prone Hand Stand (Left and Right 6-8 on Each Leg)
4. Supine Hand Stand (Left and Right 4-6 on Each Leg)
5. Lateral Elbow Stand Leg Raise (Left and Right 4-6 on Each Leg)
6. Lateral Hand Stand Leg Raise (Left and Right 4-6 on Each Leg)
7. Prone Flexed Knee Elbow Stand Hip Lift (Left and Right 6-8 on Each Leg)
8. Supine Flexed Knee Elbow Stand Hip Lift (Left and Right 4-6 on Each Leg)
Dynamic Flexibility
2. Single Leg Eagles
1. Supine Straight Leg Raise
3. Scorpion
4. Inverted Splits
6. Groiners
5. Inverted Scissors
6. Hurdle Seat Rotating Legs
7. Toe Walk
Pedestal
1. Prone Elbow Stand
3. Prone Hand Stand
2. Supine Elbow Stand
4. Supine Hand Stand
5. Lateral Elbow Stand
7. Prone Elbow Stand Bent Knee Leg Lift
6. Lateral Hand Stand
8. Supine Elbow Stand Bent Knee Leg Lift
Week Six Advanced Core Strength:
1. Russian Twist feet off ground x 20-30
2. Cross-Chop Diagonal (Right and Left x 10-15)
3. Med-Ball Squat & Press x 10-15
4. Med Ball Super Crunch 8-10
5. Long Snappers x 10-15
6. Med Ball Circles (8-10 Full Rotations Each Direction)
7. Figure Eights x 20-30
8. Horizontal/Vertical Toe Touches Legs Together x 8-10
9. Med Ball Lunge with Twist (Rotating Right and Left on each Twist 8-10 Each Direction)
10. Sitting Small Circles Arms Extended Up (8-10 Rotations Each Direction)
11. Standing Medicine Ball Triceps Extension x 10-15
12. Single Leg Medicine Ball V-Ups (10-15 Each Leg)
13. Medicine Ball Obliques Knee Hold x 20-30
14. Long Arm Crunch x 10-15
15. Medicine Ball Plank (25-35 Seconds)
1. Russian Twist Feet off Ground
2. Cross-Chop Diagonal
3. Med Ball Squat & Press
4. Med Ball Super Crunch
5. Long Snappers
7. Figure Eights
6. Med Ball Big Circles
8. Horizontal Vertical Toe Touches
10. Sitting Small Circles Arms Extended
9. Med Ball Lunge With Twist
11. Standing Med Ball Triceps
12. Single Leg Medicine Ball V-Ups
13. Medicine Ball Oblique Knee Hold
14. Long Arm Crunch
15. Medicine Ball Plank
Week Seven Advanced Core Strength:
1. Push-Up Front Reach x 8-10
2. Lateral Lunge (Rotating Right and Left 8-10 on Each Leg)
3. Back Hyper With Twist (Rotating Right and Left 6-8 Each Direction)
4. Single Leg Squat Heel Touch (6-8 Each Leg)
5. Bicycle Elbow to Opposite Knee x 20-30
6. Lateral Bound x 6-8 Each Direction
7. Pelvic Tilt Crunch 10-15
8. Supine Single Leg Raise Toes Out (10-12 Each Leg)
9. Diamond Push-Up 6-10
10. Good Morning Lunge (Rotating Right and Left 8-10 on Each Leg)
11. Prone Leg Raise Knee Bent (Right and Left 10-15 on Each Leg)
12. Double Leg Eagles x 8-10
13. Reverse Lunge With Twist (6-8 Each Side)
14. Oblique Crunch Two Point (6-8 Each Side)
15. Lunge Lateral Flexion/Side Bend (6-8 Each Side)
1. Push-Up Front Reach
3. Back Hyper With Twist
2. Lateral Lunge
4. Single Leg Squat Heel Touch
5. Bicycle Elbow to Opposite Knee
6. Lateral Bound
8. Supine Single Leg Raise Toes Out
7. Pelvic Tilt Crunch
9. Diamond Push-Up
11. Prone Leg Raise Knee Bent
10. Good Morning Lunge
12. Double Leg Eagles
13. Reverse Lunge With Twist
14. Oblique Crunch Two Point
15. Lunge Lateral Flexion/Side Bend
Week Eight Advanced Core Strength:
1. Medicine Ball Plank (Holding for 45-50 Seconds)
2. Running V-Sit (45-50 Seconds)
3. Lateral Plank Right (45-50 Seconds)
4. Back Hyper Flutter Kick w/Legs Swimming Motion w/Arms (45-50 Seconds)
5. Lateral Plank Left (45-50 Seconds)
6. Flutter Kick V-Sit (45-50 Seconds)
7. Back Hyper Scissors Kick w/legs Breast Stroke w/Arms (45-50 Seconds)
8. Left Knee to Right Elbow Medicine Ball Plank (20-30 Seconds)
9. Cross-Leg Crunches (45-50 Seconds)
10. Right Knee to Left Elbow Medicine Ball Plank (20-30 Seconds)
11. V-Sit w/Scissor Kick Over/Under (45-50 Seconds)
1. Medicine Ball Plank
2. Running V-Sit
4. Back Hyper Flutter Kick
3. Lateral Plank Right
6. Flutter Kick V-Sit
5. Lateral Plank Left
7. Back Hyper Scissor Kick
8. Left Knee to Right Elbow Med Ball Plank
9. Cross-Leg Crunches
10. Right Knee to Left Elbow Med Ball Plank
10. V-Sit Scissor Kick