Core Mastery Course

Learn how to exercise, strengthen and firm your abdominal muscles in a safe, practical and effective way.
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  • Lectures 27
  • Length 38 mins
  • Skill Level Beginner Level
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 9/2015 English

Course Description

Learn how to strengthen your abdominal muscles in a functional way without hurting your back and neck.

Build a strong foundation of core strength and understand the role your abdominal muscles play in your body.

  • Core function
  • Progressive Exercises
  • Effective Exercise Programs
  • Real-life Movement Skills

Become Better at Everyday Activities

It's never too late to build the foundation for a stronger core but the earlier you start the easier it is to maintain for the rest of your life and the more effective all your exercises become. This means you can exercise less, maintain your strength and be better at all the activities you love to do like playing sports, gardening and moving boxes. (Well maybe you don't love the last one but having a strong core sure makes it a lot easier)

Course Content

This course is perfect for the beginner exerciser or someone that wants a stronger and more functional core. If you're at risk for osteoporosis, want to be stronger playing sports or hurt your back and neck while doing abdominal exercises this course is a good fit for you. we teach this course through instructional video and supplemental downloadable files. It will take about 2 hours to go through, but we encourage you to do the programs or some variation of them for the rest of your life. If you want to struggle less doing everyday activities and have less back and neck pain while you exercise, we encourage you to take this course and learn what it actually means to have a stronger and more functional core.

What are the requirements?

  • You will want comfortable athletic clothing
  • Some of the variations and advanced exercises will require bands and light dumbbells but they are not essential for the basics
  • You will want a printer to follow along with some of the programs
  • You will want a printer so you can put your program in an easy to see spot so you are more likely to follow along with some of the programs

What am I going to get from this course?

  • Understand what your core is and how to effectively train it
  • Strengthen and firm your core in new ways
  • Learn how to stabilize your back and do exercises without injuring yourself

Who is the target audience?

  • This course is for people that want to strengthen their core without doing dangerous sit-ups and hurting their back
  • This course is for people that want a firmer core but have struggled sticking to a training program in the past
  • You will learn safe progressions of core exercises
  • This course is not for someone that wants to lose belly fat, most core courses will tell you they shape and tone your abs, spot reduction is a myth

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Your Journey to a Stronger Core Starts Here!

We talk about how you should you approach this course and what will you be able to do by the end.


To train the core we must first understand the anatomy and function of the core. The muscle of the core start at the diaphragm, the muscles of the abdominal wall and the pelvic floor. The abdominal wall is composed of the the rectus abdominus the internal and external obliques and the deep layer of the transverse abdominus. Not overlooking the Quadratus lumborum and mulitifus muscles that act closer to the spine


We take a close look at the spine and we explain how your vertebrae interact with each other to cause pain and how having strong abdominal muscles help support the spine and the mechanism of injury when they can't


We will look at the proper spinal alignment at all levels. At the neck (cervical), trunk (thoracic) and low back (lumbar) we will overview the proper curvature and alignment. We will also look at the pelvic angle and how that relates to neutral spine


We describe what the hip hinge is and demonstrate all the positions we can apply it to.

Section 2: The Basic Exercises You Will Need to Know How to Do

We go over how you know and exercise is too challenging and when you know it's time to increase the difficulty.


This is a demonstration of the exercise you do to strengthen your diaphragm.


Learning the proper form and technique for the plank


When a straight front plank is too hard you can do this modification to make it easier.


When you hit 90 seconds of Plank, you need a new challenge. Here we look at some ways to make this exercise more difficult.


Once the Plank has become too easy we recommend doing this exercise as an advanced version.


Learning to stabilize rotation from an all fours position

How to Make the Bird dog Harder

Once the Quadruped or Bird Dog has become too easy we recommend doing this exercise as an advanced version.


Develop lateral core strength and endurance with a proper side plank

How to Make the Side Plank Harder

Once the Side Plank has become too easy we recommend doing this exercise as an advanced version.


Clear deep core stabilization exercises, set in a progressive series so you can train your core to the level you need to train your at.

Section 3: Common Exercises You Will See People Do and Why You Should Avoid Them

especially with a twist? Forget it


Lateral bend combined with compression, ouch


or v-sit or russian twists

Section 4: What You Can do to Stay Motivated

We cover some of the basic motivational strategies you can use to stay motivated


How to set a goal and the differences between the different types

Section 5: Core exercise routines
1 page

How you should approach your exercise program and finding your starting point

1 page

Your exercise program and tracking sheet, to track your progress and so you know what exercises to do.

Section 6: Practical Applications

We demonstrate how to take something out of the trunk of your car so you don't injure yourself


We show you how to shovel your driveway so you don't hurt yourself.

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Instructor Biography

Jonathan Chant, Certified Strength and Conditioning Specialist

Jonathan is a Certified Strength and Conditioning Specialist that predominantly works with people that are learning to exercise. He specializes in teaching progressive courses and focuses as much on the motivational and educational aspects of fitness as the exercises themselves. His passion is making sure you succeed at reaching your goals.

Instructor Biography

Richard is a Certified Personal Trainer and the Director of Personal Trainer Development with Fitness For Freedom. He predominantly works with people that are recovering from injury. He is passionate about seeing you successfully reach your goals in a functional and pain free way.

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