In the below video I will run through core exercise variations consisting of:
Prone Stability Hold Position Variations
Push Up Position Variations
Swissball Variations
Deadbug Variations
Pallof Press Variations
Roll Out Variations
Side Stability Hold Variations
Medicine Ball Variations
Full Body Exercise Variations
From this list you will have over 60 variations at your disposal and you can even build your own exercises off these basic positions.
Programming wise, I like to progress through the variations of those videos. I use something like this:
Progression 1 - Stability Exercises (Prone and Side Stability Hold Position Variations)
Progression 2 - Long Lever Stability Exercises (Push Up Position Variations)
Progression 3 - Anti Rotation Exercises (Pallof Press Variations)
Progression 4 - Anti Extension Exercises (Roll Out Variations)
Progression 5 - Full Body Exercises (mixed with progressions 1 through 4 as well as Deadbug Variations)
I also don't have a specific core training day but rather pop 1 or 2 exercises on each resistance training day, depending on how much volume you have on those days.
You don't need to go overboard with core volume and 2 - 4 sets of either reps (8 - 15) or time is the best way to go.
Enjoy the videos!
