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Core Strength Road Map: 4 Weeks to a

Shredded & Strong Core

Build some serious core strength & conquer one of the

hardest core exercises known to man. In just 4 weeks you'll
be able to perform a perfect plate layout!

Workout Summary
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 Main Goal Increase Strength

Workout Type Single Muscle Group

Training Level Beginner

Program Duration 4 weeks

Days Per Week 3

Time Per Workout 15-30 minutes

Equipment Required Bodyweight, Cables, Dumbbells, Exercise

Ball

Target Gender Male & Female

Author Coach Dustin Myers, CSCS

Workout PDF Download Workout

Workout Description
One of the biggest problems I see in the gym - from casual lifters to pros - is poor
core strength.

Now, since “core training” has been the fitness industry buzz word for quite
some time, and everyone wanting to show off those six pack abs on Instagram,
why am I still seeing lifters with weak cores?

Is it because Instagram filters have everyone tricked into thinking their

midsection is stronger than it actually is?

That is a possibility, however, I think the real problem is that most lifters have a
fundamental misunderstanding of what it takes to achieve a strong core.

It's common for an athlete to have a strong lower back from squatting and dead
lifting, but have weak abdominals. I see guys all the time with a six pack stomach
but a weak lower back.

Why Most Lifters Have A Weak Core

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muscles that comprise the core - the abdominals, the lower back, obliques, hip
flexors, serratus, etc. - but may not do movements that require stability and build
strength in these muscles as a whole group.

Think about it - if you want strong legs you do heavy compound movements like
squats and lunges. Accessory lifts such as leg extensions are great for defining
the quads, but that is not how you will build a functional, powerful lower body,
much in the same way that crunch variations are not going to build a strong core.

Another problem I see with most "core" or "ab" regimens is the sheer number of
reps. A good core strengthening exercise should be like any other exercise you
use to build strength and power - difficult enough that anywhere from 3-8 reps
should be sufficient.

Now, trust me, I am all for high volume and marathon sets, but if you can do
100+ reps of an exercise per set, are you really building strength or just
exercising?

To build strong shoulders, I don't use a weight that is light enough on overhead
press to do 100 reps, and you will never see me doing sets of 100 crunches to
make my abs strong. Crunch variations have their place in core training, but if
you want a strong core, you have to think outside the box.

Related: 4 Week Beginner Core Strength Trainer

One of the things I have become known for over the years is “extreme core
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on my Instagram (@coachmyers_gutcheck) and issue them as a challenge to my
followers. The only problem is that most of these movements are so advanced
and require such a strong, well rounded core that the average Joe might not be
able to complete them.

Well, today I am not only going to teach you one of my favorite extreme core
movements, but also provide you with a 4 week workout plan that will build the
strength required to complete it…a “roadmap” so to speak. Let’s start with the
exercise itself, then I will break down all of the accessory movements in the 4
week plan and explain how they fit into the core strength puzzle.

Extreme Core Strength Movement: Plate Layouts

The Plate Layout is one of the toughest exercises in my arsenal. Start in a push
up position with your feet on a 10b plate (anything that will slide will suffice, the
guy who originally showed me this exercise used one of his flip-flops).

Keeping your abdominals tight and being careful to not let your hips sag, slowly
drift back until your chest touches the ground, then pull yourself back up into the
starting position.

The goal is to keep your arms as straight as possible, although I have to admit I
haven’t mastered this one completely. If you can do this movement without your
elbows touching the ground, your core strength is on a whole different level.

In addition to the abdominals and lower back erectors carrying the load and
stabilizing your body throughout the exercise, your lats, serratus, and triceps are
all involved in moving you from point A to point B and back again.

So now that you have seen the Plate Layouts, you are probably wondering how
you are going to get strong enough to make them look easy. Here are the
exercises we are going to use to build you into a core master.

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 A video posted by Dustin Myers (@coachmyers_gutcheck) on

Jul 11, 2016 at 10:30am PDT

Walk Outs-  There are two different versions of this exercise, both of which start
in a push up position, either from your knees or your feet. Keep your abs tight and
simply walk your hands out until your nose touches the ground, then walk back to
the starting position.

Plank- This is the granddaddy of core stability. Start in a push up position, but
“rest” on your forearms rather than your hands. Keep your abs engaged and don’t
wiggle around or let your hips sag.

Saws- This is a movement based plank exercise and somewhat of an extreme

core strength movement in itself. Start in a plank position and drift forwards and
back as if your body is a giant saw. If you are advanced place your feet on a plate
so it can slide and increase your range of motion. Don’t let this one fool you, a
little movement goes a long way.

Pikes- Start in a push up position with your feet on either a swiss ball or a plate.
Keep your legs straight and pull your feet towards your hands as your hips go up,
forming an A-frame position. For the advanced version of this exercise, the pike
layout, drift back and let your feet come off of the swiss ball as it rolls up
towards your waist and your arms extend.

DB Pull Overs- Although this movement works the upper abs and serratus, it is
not commonly thought of as a core exercise. I would normally group it with either
back or chest day, but because of the way it utilizes the lats and triceps, it will
mimic the plate layout and bring any lagging muscles up to par.

Related: Build Core Strength! Coach Myers' Top 5 Exercises For Core

Stability

Start by laying perpendicular across a bench with your hips as low as possible.
Keeping a slight bend in the elbows, let the dumbbell drift back towards the floor
as you breathe in. Once you feel a tremendous stretch throughout the rib cage,
exhale and bring the weight back to the starting position. Make sure to keep your
hips lower than the bench throughout the movement.
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Straight Arm Lat Pull Down- Ok, I know what you are thinking…”Coach Myers, I
thought this was a core workout?” Well did you know that the lats help stabilize
your hips? Stability is key for core strength, and this is a great exercise for
building lat strength without utilizing the biceps.

The way the lats are utilized here is very similar to range of motion of a plate
layout. Start by standing and holding a lat pull down bar with a wide overhand
grip. Sit your hips back slightly and keep your elbows locked as you pull the bar
in an arch down towards your waist.

Reverse Hyper Extension- This is probably the single greatest isolation

movement for the lower back. If your gym doesn’t have a reverse hyper, you can
mimic the movement by lying face down on a bench with your hips hanging off.

Grab the underside of the bench and slowly raise your legs up and straighten
them as you flex your lower back and glutes. Allow your spinal erectors to relax
as you lower back to the starting position.

Now it’s time to start with your road map to core strength. For each workout, aim
for doing the routine 2-3 times during that week. Always take a day in between to
avoid getting too tight.

Week 1
Exercise Sets Reps

1a. Dumbbell Pullovers 3 8

1b. Straight Arm Lat Pulldowns 3 8

2. Pikes 2 8

3. Walkouts (from knees) 3 8

4. Plank 1 max time

5. Reverse Hyper 1 25

Week #2
Exercise Sets Reps

1a. Dumbbell Pullovers 3 8

1b. Straight Arm Lat Pulldowns 3 8

2a. Pikes 2 10
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2b. Walkouts (from feet)
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3. Plank 2 1 min front, 30sec each
side

4. Reverse Hyper 2 10 w/ 2 second hold

Week #3
Exercise Sets Reps

1a. Dumbbell Pullovers 3 5 reps + 5 negatives

1b. Straight Arm Lat Pulldowns 3 5 w/ 3 sec hold

2. Pike Layouts (on swiss ball) 1 10

3. Walkouts (from feet) - 20 total

5 min (switch sides

4. Plank 1
when necessary)

5. Reverse Hyper - 50 total

Week #4
Exercise Sets Reps

1a. Dumbbell Pullovers 2 8

1b. Pike Layouts 2 10

1c. Walk outs 2 5

2a. Straight Arm Lat Pulldowns 2 8

2b. Ab Wheels or Barbell Rollout 2 15

2c, Reverse Hyper 2 10

3. Saws 2 10

After completing week 4, it’s time to give the Plate Layouts a try (if you haven’t
already).  In addition to being able to perform an exercise that may have seemed
impossible 30 days prior,

I am willing to bet that your other big lifts - namely squat and deadlift - have
increased as your core strength has improved.

Stay tuned to Muscle & Strength for more of my unique workouts and tricks to
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canceling out any weak links in your training.
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About The Author

Coach Dustin Myers, CSCS

Coach Myers is the co-founder and owner of the Old School Gym in
Pataskala, OH, as well as the strength and conditioning coach for the
Ohio Regional Training Center for Olympic Wrestling.
View all by Coach Dustin Myers, CSCS »

3 Comments + Post Comment

Posted Tue, 12/18/2018 - 14:26 LIKE 2

kevin
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What's a "negative" for the pullover?
subscribers!
 REPLY

Posted Wed, 07/13/2016 - 21:47 LIKE 15

Tyler
This article is awesome. Coach Myers is always finding new ways to help people push
themselves to the limit. The is a great way to get a strong core, without doing pointless
exercises. Great stuff!

REPLY

Posted Mon, 03/13/2017 - 11:57 LIKE 5

Mike Craig
I am 74 and trying to make a "come back" and get a "Six pack". This looks really
good to me. Thanks-Mike Craig.

REPLY

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