The Best Core Workout to Build a Strong Racing Foundation

The Best Core Workout to Build a Strong Racing Foundation

You're nothing without your core. Those muscles—which include everything from your transverse and rectus abdominis and internal and external obliques to your erector spinae, quads, and lats—are what keep you standing tall, let alone working out at the intensity a Spartan race requires. That's why at least one core workout should be a crucial part of your weekly training regimen. Each workout and each exercise this week is designed to activate the core and build a strong foundation so you can lift heavier, move faster, and be more coordinated and stable overall.


Week 4

Core Workout: Day 1

Single-leg Hip Lift core workout
Single-leg Hip Lift

Dynamic Warmup: Complete 1 set of the moves below.

Straight-Leg March - 10 yards Straight-Leg Skip - 10 yards Carioca with High Knee - 10 yards Lateral Skip - 10 yards High-Knee Run - 10 yards

Strength + Strength: Complete 3 sets of each circuit with a brief rest in between.

Single-Leg Hip Lift - 8 reps on each side Bodyweight Squat - 15 reps Push-up - 12 reps

Chop/Lift - 8 reps on each side Palm Body Saw with Push-up - 12 reps Reverse Lunge Jump - 10 reps on each side Goblet Squat - 12 reps

Core Workout: Day 2

Squat to Row core workout
Squat to Row

Active Stretching Warm-up: Complete 1 set of the moves below. Wrist Rock Back - 10 reps Half-Kneeling Hip Adductor Rock - 8 reps on each side Supine Knee Extension - 8 reps on each side 90s Active Stretch - 8 reps on each side Prone Lat Active Stretch - 8 reps on each side

Power + Strength: Complete 3 sets of each circuit with a brief rest in between. Kettlebell Single-Leg Deadlift - 8 reps on each side Weighted Hip Lift - 12 reps Squat to Row - 12 reps

Lateral Gorilla - 10 yards Superband Shoulder Press - 8 reps on each side Pull-up - 10 reps Heavy Medball Carry - 10 yards

Core Workout: Day 3

Body Saw core workout
Body Saw

Joint Stabilizing Warmup: Complete 1 set of the moves below. Standing Cobra - 12 reps Quadruped Hip Extension - 8 reps on each side Active Plank - 45 seconds Band Pull-Apart Series - 8 reps on each side Standing Hip Flexion with Mini-Band - 8 reps on each side

SAQ + Endurance (Tabata): Complete each circuit below for the number of sets and reps Lateral Line Jumps - 30 seconds of activity/30 seconds rest Lateral Bound with Stick - 30 seconds of activity/30 seconds rest Hurdle Jump - 30 seconds of activity/30 seconds rest

Split Squat to Face Pull - 6 reps on each side Single-Leg Squat to Box - 6 reps on each side Superband Push-up - 12 reps Body Saw to Pike - 12 reps

Core Workout: Day 4

Farmers Carry core workout
Farmers Carry

Active Stretching Self-Myofascial Release Deep Breathing – 2 sets of 10 breaths Prone Lat Stretch - 30 seconds on each side Wall Hamstring Stretch - 30 seconds Wall Adductor Stretch - 30 seconds Wall Hip Rotator Stretch - 30 seconds on each side Spiderman T-Spine Rotation - 8 reps on each side Farmer Walk - 10 yards Bear Crawl - 10 yards

Core Workout: Day 5

Iso Bear Hold core workout
Iso Bear Hold

Dynamic warmup: Complete 1 set of the moves below. Reverse Lunge to Knee Extension - 8 reps on each side Toe Touch to Squat - 12 reps Lateral Lunge - 8 reps on each side Rotational Lunge - 8 reps on each side Forward Lunge - 8 reps on each side

Strength + Strength: Complete 3 sets of each circuit with a brief rest in between. Kettlebell-Racked Step-up - 6 reps on each side Kettlebell-Racked Lateral Lunge - 6 reps on each side ISO Bear Hold with Sand Bag Drag-Through - 8 reps on each side

Jump Rope - 30 seconds of activity/30 seconds rest Kettlebell Swing - 30 seconds of activity/30 seconds rest Airbike Sprint - 30 seconds of activity/30 seconds rest Pull-up - 30 seconds of activity/30 seconds rest

Core Workout: Day 6

Seal Jack core workout
Seal Jack

Static Stretching Warm-up: Complete 1 set of the moves below. Split-Stance Pec Static Stretch - 30 seconds on each side Superband Lat Static Stretch - 30 seconds on each side Standing TFL Static Stretch - 30 seconds on each side Standing Adductor Static Stretch - 30 seconds on each side Standing Hamstring Static Stretch - 30 seconds on each side

Endurance (Tabata): Complete each circuit below for the number of sets and reps indicated with a brief rest in between. Sprint - 20 seconds of activity/20 seconds rest Burpees - 20 seconds of activity/20 seconds rest Alternating Lateral Lunge Jump - 20 seconds of activity/20 seconds rest

Hinge Jump - 20 seconds of activity/20 seconds rest Seal Jack - 20 seconds of activity/20 seconds rest Battlerope - 20 seconds of activity/20 seconds rest

Core Workout: Day 7

Inchworm core workout
Inchworm

Active Recovery Self-Myofascial Release Deep Breathing – 2 sets of 10 breaths Inchworm - 2 sets of 8 reps Straight-Leg March - 2 sets of 10 yards Lateral Leg Swing - 2 sets of 10 reps on each side Spiderman T-Spine Rotation - 2 sets of 8 reps on each side Single-Leg Deadlift with Reach - 2 sets of 8 reps on each side 5L Airbike (slow to moderate pace)