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FULL SYSTEM

“COREXS12 Foundations combined with 12 Progressions”

12 foundations are performed 1x per week and 12 progressions are performed on a separated day during the week. 2x or 4x per week programs

Equipment Needed

Below are all the exercises you get with your purchase.
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12 FOUNDATIONS

12 COMBINED PROGRESSIONS

Hips Intro

1 Ball Flip Toe Clam
2 Groin Rotator Butterfly Squeeze
3 Knee in Bridge North Pole – Hamstrings
4 Quad Sit Lunge Back
5 Hip Width Tuck Sumo Tuck

Core

6 SL AB Punch Double Leg Lift
7 Core Turn Obl Side Reach
8 Lumbar 1/4 Pull Back Leg Extensions

Shoulder Intro

9 Elbow Arch Posture Flys
10 V Low Row Lateral Row
11 SA Chin Up Boxer Pull Down
12 Bench Cuff Pad Side Cuff

Extremity Training

Ankles

1 Calve Forward Press Foot Curl ins
2 Ankle Outs Shin Pull Backs

Wrists

1 Bear Claw DB Walks
2 Side Wrist Extension Reverse Grip

Neck

1 Forward Angle Chicken
2 Side Rocker Unilateral Trap Work

Lifting Technique

Squat & Bench Technique Program

Form Squat
Wide Box Squat Technique
DB Form Press
BB Bench-Contraction Technique