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The Only Core Workout You Need

3 of 7 Project
Published on August 10, 2022
Category: Training & Techniques
Duration: 9:47

This comprehensive core workout, presented by Blake Wright of the 3 of 7 Project, focuses on five key exercises designed to build functional strength for runners and general fitness. The routine emphasizes unilateral movements to promote balanced muscle development and targets often-neglected stabilizing muscles. It's recommended to perform 3-5 rounds of this circuit 2-3 times per week.

Tags

Core Training
Runner's Workout
Unilateral Exercises
Glute Activation
TFL Muscles
Abductor Strength
Adductor Strength
Flutter Kicks
Single Leg Glute Bridges
Side Lying Leg Raises
Donkey Kicks
Lunges
Functional Fitness
Strength Training

Quick Summary

This core workout from the 3 of 7 Project features five exercises: Flutter Kicks (100 reps), Single Leg Glute Bridges (10 reps/leg), Side Lying Leg Raises (10 reps/leg), Donkey Kicks (10 reps/leg), and Lunges (10 reps/leg). Perform 3-5 rounds, 2-3 times per week, focusing on controlled movements and peak contraction for optimal results.

Chapters

  1. 00:00Introduction to Core Workout
  2. 01:04Exercise 1: Flutter Kicks
  3. 02:33Exercise 2: Single Leg Glute Bridges
  4. 04:16Exercise 3: Side Lying Leg Raises
  5. 05:38Exercise 4: Donkey Kicks
  6. 06:46Exercise 5: Lunges
  7. 07:52Recap and Routine Summary

Frequently Asked Questions

What is the recommended core workout routine for runners?

The recommended routine consists of five exercises: Flutter Kicks (100 reps), Single Leg Glute Bridges (10 reps/leg), Side Lying Leg Raises (10 reps/leg), Donkey Kicks (10 reps/leg), and Lunges (10 reps/leg). Perform 3-5 rounds, 2-3 times per week.

Which muscles do flutter kicks target?

Flutter kicks primarily target the rectus abdominis, hip flexors, and obliques. Proper form includes dorsiflexing the feet to ensure maximum core engagement throughout the movement.

Why are unilateral exercises important for core strength?

Unilateral exercises, like single leg glute bridges and lunges, are crucial for developing balanced strength across the core and lower body, which is essential for stability and injury prevention, especially in activities like running.

How can I maximize muscle engagement during core exercises?

To maximize engagement, focus on slow, controlled movements and incorporate a pause at the peak contraction for exercises such as Single Leg Glute Bridges, Side Lying Leg Raises, and Donkey Kicks.

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