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.
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.
An absolutely incredible program with a lot of accessory exercises to improve strength and technique. I scored new PRs for both Clean & Jerk and Snatch!
I've been truly enjoying myself with this program. It's only been two weeks, but it allows me to complement my regular CrossFit training very well. The exercises feel varied, well-picked and aim to better technique as well as strength.
The program is designed for 5 training sessions per week, but I do 4 due to work — I skip the third session each week. I really like the balance between intensity and volume. The wave-loading sessions are very effective. I’m currently halfway through the program, so I don’t know yet if there will be new PRs, but I already feel more confident at higher percentages and a fast improvement in form.
I already had great mobility, but this really helped complete my stretching routines. I noticed mobility increases after just 8 workouts. I haven't finished the program and I've already experienced mobility gains.
I'm new at CrossFit and Weightlifting. This program is excellent for starters and others to learn techniques from videos (but also it is important to have weightlifting trainer to fix technique issues) and start to learn new movements/excercises and how split weight loads. I'm right now at 3week, but I like it! :)
This is a great program for someone that wants to strengthen their squat but also have limited time. the three day week and about 1hr sessions were perfect for my busy schedule. And the best part was that i increased my back squat from 225 to 250 and my front squat from 185 to 215! And that was after finishing the first 2 cycles of this program! (after 9 weeks)
Absolutely phenomenal program! The PULL & SQUAT CYCLE has taken my training to the next level. As a gym trainer, I'm always looking for structured plans that deliver results — and this one blew me away.
The progression was smart, the workouts were challenging yet doable, and my form, strength, and endurance have all improved noticeably. I especially loved how the plan focused on proper technique, keeping it injury-free yet intense.
By the end of the cycle, I felt stronger, leaner, and way more confident in my lifts — especially in squats and deadlifts. Big respect to the creators for designing such a solid and science-backed program.
Highly recommend this to anyone serious about building real, functional strength! Already looking forward to the next cycle.
I’m an “intermediate” level lifter coming back from a spine injury that resulted in a numb right leg. I’m having to retrain my brain to tell my nerves how to work my leg. I am technically still rehabbing, so there are many things I have to modify. (Ex: I do hangs for everything since I’m not allowed to pull from the ground yet). I bought the beginners 12-week program since it’s technically been a full 14 month since I’ve been able to do ANY lifting and I wanted to start over with my new spine/altered leg. It’s been GREAT! I’m already seeing results in terms of feeling more total body connection on the lifts, more fluid movement, and even my leg has gotten a tad more mobile and reactive/quick. I know it’s not a rehab program, I say all that to say it still works with modifications!
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
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.
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