Core Strong Guide

1. CORE STRONG
BEGINNER TO ADVANCED
YOUR CORE STRENTH
MATTERS
W I L C O X W E L L N E S S & F I T N E S S

2. Ready to be
CORE STRONG?
Tighter midsection
Less back pain
Improved performance
Taller, streamlined posture
Your core muscles work so hard
for you… and we’ve got just the
plan to help them do their job
even better.
How does this sound to you?
Pretty awesome, right?
In this guide, we’ve included
specific workouts to help make
that happen… all without doing
endless crunches.
C O R E S T R O N G 1
W I L C O X W E L L N E S S & F I T N E S S

3. C O R E S T R O N G 2
W I L C O X W E L L N E S S & F I T N E S S
At Wilcox Wellness & Fitness our mission is to
inspire you to enhance your life by forming
healthy habits you can sustain for a lifetime.
Committed to your success,
Wilcox Wellness & Fitness
We offer private and group personal training and support our clients on
these 3 critical aspects of health and fitness: exercise, nutrition, and
mindset.
Click here to check out some of our success stories and learn how our
simple approach to health and fitness can help you too.
We hope you love your new Core Strong workouts and we can wait to
hear about your amazing results!

4. C O R E S T R O N G 3
Why your Core
Strength MATTERS
Everyday tasks get harder and more painful
Your low back may hurt: 4 out of 5 adults
experience back pain!
It can throw off your balance & stability
Your performance takes a hit: your
workouts, hobbies, and sex life
You can start to slouch — which has a
domino effect on your breathing,
appearance, and even your confidence
Nearly every move you make engages your core
muscles.
Your core muscles even help you breathe. And
they do it all without you even thinking about
them.
But when your core muscles get weak:
GOOD NEWS: These exercises will help you
strengthen your core and will help you avoid all
of that!
Sit up straight
Walk
Bend over to tie your shoes
Pick up your child or grandchild
Drive to and from work
Do simple tasks like rolling over in bed
at night
Your core strength helps you:
W I L C O X W E L L N E S S & F I T N E S S

5. HOW TO USE
these workouts
C O R E S T R O N G 4
If you want to do a Core Strong workout during one of your
other planned workouts, do these core workouts AFTER.
FORM FIRST!
Listen to your body and make sure you’re doing each exercise
with perfect form. If the exercise becomes challenging, take a
break or (for planks and similar exercises) drop to your knees.
YOUR CORE STRONG WORKOUTS CAN BE USED ON THEIR
OWN... OR IN COMBINATION WITH OTHER WORKOUTS.
1
#
2
#
W I L C O X W E L L N E S S & F I T N E S S

6. 3
#
4
#
5
#
HOW TO USE THESE WORKOUTS
C O R E S T R O N G 5
Make a mind-muscle connection and really focus on your core.
This can help ensure that the right muscles are doing the work.
Warm up with light cardio and/or light body movements (squats,
arm circles, etc.) before doing these workouts.
Should you train your abs every day? Your core is just like every
other muscle group – it needs rest to recover after a tough
workout! Listen to your body and give your core a break the day
after a hard workout, or if it feels sore or tired.
W I L C O X W E L L N E S S & F I T N E S S

7. THIS IS WHAT IS
POSSIBLE FOR YOU
W I L C O X W E L L N E S S & F I T N E S S
David Matero
I have been going to the gym for many years before
work. I have always enjoyed how I feel after working
out so I did not come to WILCOX for the inspiration to
get moving. I realized after throwing my back out on a
rowing machine that my routine of cardio and one-
dimensional, minimal, weight-training was not doing
anything for my core or thoracic rotation. Thoracic is
a word that I only heard of 6 months ago, by the way.
The idea of functional fitness was very appealing to
me. Being in my mid-fifties, I want to stay active and
healthy, I am not going to win any weight-lifting
competitions and my day job is sitting at a desk so I am
not active at work. Three days a week, after I come
back from WILCOX and to back to my desk, I feel that I
accomplished something and my body has that after-
workout buzz.
Right before I joined the Spring KickStart in
May my family went on a hike. I was dead
last up the mountain and my whole body
hurt. It was not fun at all. Fast forward 6
weeks and a lot of training sessions and
healthier eating, and I finished middle of the
pack and wasn't tired or sore! So much more
enjoyable now that I am stronger and more
confident!
Justine Cone

8. C O R E S T R O N G W O R K O U T 7
CORE FOUNDATIONS
Proper posture is the foundation for your success in any movement. Take a listen to the
video below and follow along to ensure you've nailed the foundations.
W I L C O X W E L L N E S S & F I T N E S S
STANDING POSTURE
UNILATERAL 'STAGGERED' STANCE
PLANK POSTION

9. C O R E S T R O N G W O R K O U T 8
FLOOR CORE
Perform as a circuit 1-3x through, resting for 1-2 minutes between circuits. Click the
video below for a tutorial from our team.
BIRD DOG 5 reps each side, alternating
CAT & COW 10 reps
PLANK WITH SHOULDER TAPS 5 reps each side, alternating
W I L C O X W E L L N E S S & F I T N E S S

10. C O R E S T R O N G W O R K O U T 9
CORE FOCUS
Perform as a circuit 1-3x through, resting for 1-2 minutes between circuits. Click the
video below for a tutorial from our team.
W I L C O X W E L L N E S S & F I T N E S S
GOBLET SQUAT HOLDING DB 15 reps
DB DEADLIFT 5 reps each side, alternating
ALTERNATING STEPS WITH DB PITCHFORK 12 reps

11. C O R E S T R O N G W O R K O U T 1 0
CORE BURN
Perform as a circuit 1-3x through, resting for 1-2 minutes between circuits. Click the
video below for a tutorial from our team.
W I L C O X W E L L N E S S & F I T N E S S
SQUAT TO TOES W/ OVERHEAD REACH 5 reps
PLANK DRAG THROUGHS 5 reps each side
SIT UP WITH LOWER BODY ROTATION 3 reps each side