Further resources

Example of a Training Plan

Core muscle training should be progressive, meaning that the training load is gradually increased. Increasing the number of repetitions or making appropriate changes to the pace of work (such as maintaining an isometric contraction in the exercises below), altering the rest time between sets, or the training volume over the week should not result in a loss of quality in movement patterns. The table below presents a basic 4-week Core Stability training cycle built on the principle of a reverse ramp. Each weekly training is repeated three times, with at least one day of rest between sessions. The training plan can be applied to individuals with weakened spinal stability, but the results depend on the patient’s age, level of fitness, body awareness, and the type of dysfunction.

Week 1

Exercise	Repetitions	Sets	Rest between sets (s)	Work tempo (s) *
Bird dog ##	5-3-2	3	30	4-0-4-5
Side plank #	5-3-2	3	30	2-0-2-10
Mcgill Sit up	5-3-2	3	30	1-0-1-5
Glute bridge Hold	5-3-2	3	30	4-0-4-10
Pallof press #	5-3	2	30	4-0-4-5

Week 2

Exercise	Repetitions	Sets	Rest between sets (s)	Work tempo (s) *
Bird dog ##	6-4-2	3	30	4-0-4-5
Side plank #	6-4-2	3	30	2-0-2-10
Mcgill Sit up	6-4-2	3	30	1-0-1-5
Glute bridge Hold	6-4-2	3	30	4-0-4-10
Pallof press #	6-4	2	30	4-0-4-5

Week 3

Exercise	Repetitions	Sets	Rest between sets (s)	Work tempo (s) *
Bird dog ##	7-5-3	3	30	4-0-4-5
Side plank #	7-5-3	3	30	2-0-2-10
Mcgill Sit up	7-5-3	3	30	1-0-1-5
Glute bridge Hold	7-5-3	3	30	4-0-4-10
Pallof press #	7-5	2	30	4-0-4-5

Week 4

Exercise	Repetitions	Sets	Rest between sets (s)	Work tempo (s) *
Bird dog ##	7-5-3	3	30	4-0-4-6
Side plank #	7-5-3	3	30	2-0-2-15
Mcgill Sit up	7-5-3	3	30	1-0-1-6
Glute bridge Hold	7-5-3	3	30	4-0-4-15
Pallof press #	7-5	2	30	4-0-4-5

* Work tempo refers to the duration of each phase of the exercise expressed in seconds (s), i.e.,

– The first position refers to the duration of the eccentric phase of muscle work.

– The second position refers to the duration of the phase of maximum muscle stretch.

– The third position refers to the duration of the concentric phase of muscle work.

– The fourth position refers to the duration of the phase of maximum muscle tension.

#  In the Pallof Press and Side Plank exercises, it is recommended to repeat the set on each side..
##  In the Bird Dog exercise, the number of repetitions pertains to each side individually.