Core Foundations Series

Core Foundations Series

Having a strong, stable core helps us to prevent injuries and allows us to perform at our best. One of the most important motions comes from the first thing we do as an infant, which is to roll over, rotating through the trunk and spine. When we do not have strength in our core, we lack the ability to transfer forces to and from our limbs properly, and set ourselves up for injury. It is absolutely true that we are only as good as our core and this series will help uncover whether or not our core is performing optimally.

This 28-day series consists of 20 progressive workouts that address crucial muscles that produce force in the four major planes of motion of the core: Rotation, Flexion, Lateral Flexion, and Extension. These workouts can be done at your own pace, but if you are doing them consecutively for 28 days, it is recommended to take one day of active rest (select an FIS TV workout, take a walk, etc) and one day of rest during the week. All of the workouts are designed to help you get to the foundation of that nagging joint issue or chronic pain that traditional methods have not been able to resolve. Each workout is progressive in nature. If a workout seems too challenging, repeating an earlier one is a great solution. From isolated isometric exercises to integrated stability challenged exercises, this comprehensive series will help you feel improved strength and mobility to help you in any activity!

*Each routine will be initially uploaded into this collection every morning from Monday through Friday at 6:00am EST from March 25- April 19

Core Foundations: (March 25-29, 2024) Rotation*

"Core Foundations Day 1" Video 529 (isometrics)
"Core Foundations Day 2" Video 530 (positional isometrics)
"Core Foundations Day 3" Video 531 (calisthenics)
"Core Foundations Day 4" Video 532 (added resistance)
"Core Foundations Day 5" Video 533 (instability + resistance)

Core Foundations 2 (April 1-5, 2024) Flexion*

"Core Foundations 2 Day 1" Video 534 (isometrics)
"Core Foundations 2 Day 2" Video 535 (positional isometrics)
"Core Foundations 2 Day 3" Video 536 (calisthenics)
"Core Foundations 2 Day 4" Video 537 (added resistance)
"Core Foundations 2 Day 5" Video 539 (instability + resistance)

Core Foundations 3 (April 8-12, 2024) Lateral Flexion / Sidebend*

"Core Foundations 3 Day 1" Video 540 (isometrics)
"Core Foundations 3 Day 2" Video 541 (positional isometrics)
"Core Foundations 3 Day 3" Video 542 (calisthenics)
"Core Foundations 3 Day 4" Video 543 (added resistance)
"Core Foundations 3 Day 5" Video 544 (instability + resistance)

Core Foundations 4 (April 5-19, 2024) Extension*

"Core Foundations 4 Day 1" Video 545 (isometrics)
"Core Foundations 4 Day 2" Video 546 (positional isometrics)
"Core Foundations 4 Day 3" Video 547 (calisthenics)
"Core Foundations 4 Day 4" Video 548 (added resistance)
"Core Foundations 4 Day 5" Video 549 (instability + resistance)

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Core Foundations Series
  • Video 545 | Core Foundations Four: Day 2 (30 minutes) with Lauren Eirk

    In this workout, we will use the yoga strap and block to help create resistance into the upper, mid, and low back regions to move into trunk extension. Practice backbends in standing, lunging, single leg balance, seated, prone, and supine bridge positions. We will target the rear shoulder, glut...

  • Vide0 544 | Core Foundations Four: Day 01 (30 Minutes) with Lauren Eirk

    In this full week of extension workouts, we will practice isometric joint positions in the sagittal plane from the hip, shoulder, and spine. As we begin our week, it is important that all our muscles are activated and responsive. For this reason, we are starting with isometrics.

    Isometrics can...

  • Video 543 | Core Foundations Three: Day 5 (30 minutes) with Lauren Eirk

    This workout incorporates the stability ball in lateral flexion exercises. It is the best tool to work your core, due to its curved shape. As we finish week three, the focus is learning to inprove joint stability and balance, placing more workload on our neuromuscular system.

    This workout st...

  • Video 542 | Core Foundations Three: Day 4 (30 minutes) with Lauren Eirk

    In this workout, dumbbells are added to many of the sidebending exercises we have been incorporating, such as standing side-bend, side plank, and hip abduction / side leg raises. To target the muscles in this plane of motion, we will be loading the exercises unilaterally (one side) to target hip...

  • Video 541 | Core Foundations Three: Day 3 (30 minutes) with Lauren Eirk

    These core calisthenics exercises use concentric and eccentric resistance training, moving in and out of positions with bodyweight as resistance. Experience some traditional core exercises such as side planks, crunches, and side leg raises, followed by seated core exercises to bring about latera...

  • Video 540 | Core Foundations Three: Day 2 (30 minutes) with Lauren Eirk

    In this workout, we will use the Yoga Blocks to help create resistance into lateral flexion / sidebend. Many of the positions are Yoga-themed, especially in some of the standing exercises as well as quadruped sidebend isometrics, side planks, and several Yoga postures that are set up to target m...

  • Video 539 | Core Foundations Three: Day 1 (30 minutes) with Lauren Eirk

    In this full week of sidebend workouts, we will visit isolated isometric joint positions in the frontal plane, at the hip, shoulder, and spine. As we begin our week, it is important that all our muscles are activated and responsive. For this reason, we are starting with isometrics.

    Isometrics ...

  • Video 538 | Core Foundations Two: Day 5 (30 minutes) with Lauren Eirk

    Today, we bring in the stability ball which is the best tool to work your core, due to its curved shape. However, we will be working to stabilize and balance in this workout, placing more workload on our neuromuscular system.

    This workout starts on the ground, with the ball used as a supporti...

  • Video 537 | Core Foundations Two: Day 4 (30 minutes) with Lauren Eirk

    In this workout, dumbbells are added to many of the flexion-based exercises we have been incorporating, such as crunches, leg raises, knee to chest, and several others. To target the muscles in this plane of motion, we will be loading the exercises bilaterally (both sides) to target hip, spinal,...

  • Video 536 | Core Foundations Two: Day 3 (30 minutes) with Lauren Eirk

    These core calisthenics exercises use concentric and eccentric resistance training, moving in and out of positions with bodyweight as resistance. Experience some traditional core exercises such as crunches, knee to chest, and the criss-cross, followed by seated hip exercises to bring about flexi...

  • Video 535 | Core Foundations Two: Day 2 (30 minutes) with Lauren Eirk

    Day 2 is designed to integrate many of the isometrics from Day One into integrated joint positions. As we move to achieve the posture, notice any areas that you may feel are limited or tight. It is natural for weaker muscles to rely on stronger muscles to do their job, but as our muscles become...

  • Video 534 | Core Foundations Two: Day 1 (30 minutes) with Lauren Eirk

    In this full week of trunk flexion workouts, we will visit isolated isometric joint positions in the sagittal plane, at the hip, shoulder, and spine. As we begin our week, it is important that all our muscles are activated and responsive. For this reason, we are starting with isometrics.

    Isome...

  • Video 533 | Core Foundations Day 5 (30 minutes) with Lauren Eirk

    Today is my most favorite. The stability ball is the best tool to work your core, due to its curved shape. However, we will be working to stabilize and balance in this workout, placing more workload on our neuromuscular system.

    This workout starts on the ground, with the ball used as a suppo...

  • Video 532 | Core Foundations Day 4 (30 minutes) with Lauren Eirk

    In this workout, dumbbells are added to many of the rotation exercises we have been using such as crunches, bridges, quadruped, and several others. Many times, only one side will be loaded so the contralateral side has to stabilize to perform the activity.

    Next, experience some interesting vari...

  • Video 531 | Core Foundations Day 3 (30 minutes) with Lauren Eirk

    These core calisthenics exercises use concentric and eccentric resistance training, moving in and out of positions with the sponge ball, a thigh band, and bodyweight as resistance. Experience some traditional core exercises, such as crunches, knee to chest, and the criss-cross, followed by hip a...

  • Video 530 | Core Foundations Day 2 (30 minutes) with Lauren Eirk

    Day 2 is all about integration. Using many of the techniques and positions from Day 1, we will be moving through some positional isometrics with multiple joints. As we move to achieve the posture, notice any areas that you may feel are limited or tight. It is natural for weaker muscles to rely...

  • Video 529 | Core Foundations Day 1 (30 mins) with Lauren Eirk

    Welcome to a full week of trunk rotation workouts. In mechanics, we call this the transverse plane. As we begin our week, it is important that all our muscles are activated and responsive. For this reason, we are starting with isometrics!

    Isometrics can improve range of motion, reduce pain, a...