Core and Back Workout Program

Up your fitness game with these 21 workouts from the PRO. 

With core strengthening and fat loss as primary goals, you won't be able to get enough of this routine! 

These routines can go anywhere - at home or on-the-go which means there are absolutely NO EXCUSES.

Designed by an Olympian and approved by TOP professional athletes.

Regular price $24.90
Regular price $44.90 Sale price $24.90
-45%
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Torokhtiy WeightliftingLEGS STRENGTH PROGRAM
LEGS STRENGTH PROGRAM
COMPETITION DAY-X
Torokhtiy WeightliftingCOMPETITION DAY-X
Regular price $24.90
Regular price $44.90 Sale price $24.90
  • Feel Stronger, Move Better, and Relieve Back Pain!
  • Feel Stronger, Move Better, and Relieve Back Pain!
  • Feel Stronger, Move Better, and Relieve Back Pain!
  • Feel Stronger, Move Better, and Relieve Back Pain!

THE PERFECT ADD-ON FOR YOUR PROGRAM

THE PERFECT ADD-ON FOR YOUR PROGRAM

Whether you want to:

  • reduce back pain;
  • improve posture;
  • gain a competitive edge for your sport;
  • have more visually appealing abs, the Core program is for you.

This program is an add-on to any current program.

PROGRAM DETAILS

PROGRAM DETAILS

It’s suitable for all fitness levels and it requires very little time each day to complete making it an ideal add-on for any other fitness regimen you are already following.

  • Format: Video training series + PDF tutorial
  • Duration: 3 Weeks / 6-7 per week / 35 minutes
  • Days per Week: up to 7
  • Difficulty: Light-Medium
  • Equipment: Mat, Towel or Bar
  • Training Type: Interval Training

JOIN THIS TRAINING PROGRAM IF YOU:


  • Sitting too much

    For office workers who feel discomfort in the lower back and spine.

  • Get sick often

    Due to constant stress and bad habits, your immune system has weakened, and now you easily get sick.

  • Are low on energy

    You just don’t have the energy to spend time with your family, and you generally feel depressed.

  • Are overweight

    You’ve gained extra pounds due to a sedentary lifestyle, office work, and unhealthy diet.

DEMO VIDEOS

Every single workout is equipped with a demo video so you're never guessing what to do or how to do it.

With my approach, you can expect not only sets and reps but also every detail needed in order execute each workout perfectly.

WORKOUT RULES

WORKOUT RULES

RULE #1 - Allocate 30-40 minutes a day.

RULE #2 - Choose your equipment (bar / towel).

RULE #3 - Follow the instructions.

WANT A STRONGER CORE AND A PAIN-FREE BACK?

The Strong Core Program is Your Solution!

WHAT TO EXPECT

WHAT TO EXPECT

A stronger lower back
You will strengthen your back muscles, which will relieve you of discomfort in lumbar spine.

A perfect posture
Improve your posture, stop slouching and keep your back straight and chest up.

A stronger ABS and core muscles
Take the first step towards a six-pack, strengthen your abdominal, oblique muscles and the whole core.

Replenished energy
You’ll feel less stressed, happier and more energetic after these workouts.

WORKOUT FREQUENCY

WORKOUT FREQUENCY

You can plan workouts in two ways:

BEAST MODE: 7 sessions per week 21 day in a row.
If the task is to challenge yourself and get faster results

BASIC MODE: you can train every other day.
If you want a solid structured fitness routine for core and total body tone.

  • From Sitting Too Much to Feeling Energized:
  • The Strong Core Program Targets It All!
  • From Sitting Too Much to Feeling Energized:
  • The Strong Core Program Targets It All!

PRICING

3 Weeks

STRONG CORE

STRONG CORE

$24.90 $44.90

3 Weeks

STRONG CORE + NUTRITION

STRONG CORE + NUTRITION

$59.00 $78.00

15 Weeks

CORE AND BACK + MOBILITY FOR WEIGHTLIFTING

STRONG CORE + MOBILITY

$79.00 $99.80

  • Program Length:
  • 3 Weeks
  • 3 Weeks
  • 15 Weeks
  • # of Programs:
  • 1
  • 2
  • 2
  • Additional Programs:
  • -
  • Nutrition
  • Full-Body Mobility
  • Workout Tutorial Videos:
  • LifeTime Access:
  • Discounted Price:
  • 45% OFF
  • 25% OFF
  • 21% OFF

Customer Reviews

Based on 6 reviews
83%
(5)
17%
(1)
0%
(0)
0%
(0)
0%
(0)
J
Jozef Buzogan
Strong Core

Super program ja som si ho pridal ako doplnok k programu vzpierania na posilnenie kondície a stredu tela.Je to dobrý program.

R
Rudolf Kobler
good and various exercises

very good structured exercisis for basic training in weightlifting!

K
Klajd Cullhaj
Super

I liked it and I learned a lot from it. The structure of the program is very good and it inspired me to explore the other programs.

E
Eldmiro Trindade

STRONG CORE

S
Strahinja Djinovic

Love it

MEET YOUR COACH

MEET YOUR COACH

I'm Oleksiy Torokhtiy, your online coach.

With over two decades of Olympic weightlifting experience, I know how small details can influence your lifting game. And I can say for sure:

“Big results consists of small details”

HOSTED OVER 300 SEMINARS WORLDWIDE

HOSTED OVER 300 SEMINARS WORLDWIDE

I’ve been hosting seminars for ten years now, and teaching athletes from all around the world.

I've had a hand in guiding over 10,000 athletes on their weightlifting journey.

It's an honor to be able do this!

More about our story is here.

START FOR FREE

START FOR FREE

Download first 3 sessions without purchase. Experience the program's structure, format, and training approach firsthand. And then decide.

GET FREE SESSIONS

FAQ

What is interval training?

After finishing general warmup by video or on your own, you should start playing the main video.

You will get stream of 3 rounds of 8 exercises for time intervals: 30 seconds of work and 30 seconds of rest. You will get additional rest time between rounds for water brake.

After fininshing the main part play stretching to boost recovery.

Can I combine it with other types of training?

Yes, you can combine it with OLY, functional, strength training or with any other activity.

Can women do this program?

YES! We don't have any gender prohibitions regarding this training program.

What if I have more questions?

Please contact us at direct@torokhtiy.com

Based on 1014 reviews
91%
(918)
6%
(61)
2%
(20)
1%
(6)
1%
(9)
c
MALE WEIGHTLIFTING 2.0
cary sheppard
Tracking workouts

I really enjoy the program, I wish that there was a excel version that I could put in the % to be able to keep track of the workouts without having to write them down into a book

N
LEG KILLER CYCLE
Nick Sisneros
Leg Killer

Fantastic program.
I came from a background of just running 5x5 type programs into the ground.
the wave structure and diversity of squats and warm ups was very fun and it really broadend my skill in the gym. i am currently on week 9 of the program. so far i have pushed way past my previous squat 1rm and that also applies to my front squat (something i sorely needed to focus on but never got around to) and dead lift.
I plan to run the full 12 weeks and then put the program in my back pocket for my next off season.
5 out of 5 stars and great for anybody looking to build up their legs and squat skills without wasting time on one of the dumber squat programs floating around out there.

The Clean and Snatch Masterclasses

The both courses are phenomenal—clear, inspiring, and highly professional. Highly recommended!

M
SNATCH CYCLE
Mario Restrepo
Programa perfecto

Programa efectivo y preciso 100% recomendado

S
PROGRAM FOR BEGINNERS
Sebastian Ziemann

The plan is very suitable for beginners and is fun!

Superb program

Awesome program, hitting PBs

I may not be lifting gold medal weights but I am hitting PBs every week. Thanks heap’s Oleksiy

J
SUPPLEMENTS MANUAL*
João Consciência
Very nice

Simple and easy to understand!

More than good.

+12kg in my 1RM.

I worked very well with this program, and the results were amazing. The only days with 30-45 minute workouts were tiring for me (too short workouts), but I supplemented it with the program full-body mobility for weightlifting). To sum up a nice 5 weeks, I will return to this program ;)

Good but obvious

SUPPLEMENTS MANUAL it's for those starting an adventure with supplementation. Trainers who already have knowledge of athlete nutrition won't learn anything new.

For beginners 5/5.

Hi! Thank you for your feedback and honest opinion!

You’re absolutely right - the Supplements Manual is designed primarily for beginners who are just starting their journey with sports nutrition. Our goal was to create a clear and practical guide that lays a solid foundation for safe and effective supplementation.

For more experienced athletes and coaches, we believe that advanced supplementation should be approached individually and based on professional medical guidance, including blood work and other diagnostic analyses. That’s why we intentionally kept this guide focused on fundamentals and general safety.

We truly appreciate your support and are always open to suggestions on what you’d like to see next.

Team Torokhtiy 💪

M
PULL & SQUAT CYCLE
Matt Taylor
Good workout programme

Good workout programme, good range of movements, helpful videos to watch, overall enjoy doing these workouts

PULL & SQUAT CYCLE

Male Weightlifting 2.0

Considero excelente este programa para levantadores de pesas intermedios y avanzados. Los ejercicios son retadores y escalados para conseguir objetivos semanales. Las cargas de peso son progresivas cada semana y con el fin de alcanzar o superar tu RM en snatch y clean & jerk. Una programación fácil de leer y entender; además, incluye videos tutoriales para ejecutar cada ejercicio o movimiento. En mi experiencia, logré rebasar mis porcentajes máximos en arranque olímpico y envión. Sin duda, recomiendo este programa a todo levantador de pesas aficionado que desee mejorar su técnica y superar sus récords en halterofilia. ¡Saludos, halterófilos!

P
SUPPLEMENTS MANUAL*
Pierfrancesco Montali

SUPPLEMENTS MANUAL*

very educational

Great book worth the price of admission.

the book is stacked with great information.
my favortie parts:
good insights from Alexs,
plethora of pictures and videos to back up or sow in much better detail even minor parts of the technique,
each chapter has exercises to help build the skills you just learned,
check list of cues,

downsides: really the only thing i found myself looking for more was getting under the bar in the clean and snatch but literally every part fo the movement beside that is covered in great depth

for a guy like me who has no actual education in the oly lifts outside of youtube this has helped a lot in getting me to understand how to do these lifts more competently.

A
JERK CYCLE
Andreina Carreno

JERK CYCLE

WEIGHTLIFTING FOR FUNCTIONAL FITNESS

Hi, thanks for the program! I've started it and I'm at my second week. As I am rather old, or let me say 67 years young, the weights I use are not heavy. However I make all the exercises for the session. And as I usually make a group WL session per week, your sessions are 2 per week, not 3. That's all for now and thanks again. Best regards, Aneliya

J
STRONG CORE
Jozef Buzogan
Strong Core

Super program ja som si ho pridal ako doplnok k programu vzpierania na posilnenie kondície a stredu tela.Je to dobrý program.

L
SQUAT PROGRAM
Ludovica Sartini

SQUAT PROGRAM

V
SQUAT PROGRAM
Valerio Boldreghini
Simple but very effective!

I would advice the Squat program to everyone who has hit a plateau with squats (both front and back), and decides to dedicate some solid weeks of training to building general strength for their weightlifting. Of course, it is not aimed at Elite weightlifters, but its flexible structure can be adapted from beginners to fairly advanced athletes. Since it is a 3 day/week program (plus one accessory work day), it is also adaptable to functional training or CrossFit.

It allowed me to reach very heavy weights, considering my own bodyweight :)

Extremely high value for money!

M
SUPPLEMENTS MANUAL*
Marcus Svensson

SUPPLEMENTS MANUAL*

P
SUPPLEMENTS MANUAL*
Philipp Wohlfart
Masterclasses

I really enjoyed your masterclasses great information. Pleas do one for the jerk!!

Good for beginners

I tried it and it was good for people starting their weightlifting journey. The volume of the each day was just enough

THE OLYMPIC SNATCH MASTERCLASS

J
MOBILITY FOR MASTERS
Jeroen Hinnen
Mobility for Masters

Started applying the drills 1 week ago and am amazed by the extensive detail of the mobility procedures. Only change I would suggest is to have a separate specific platform for starting the videos instead of having to start them individually every time.