Advanced Core Circuit with Resistance Band - Foundry Personal Training Gyms

Advanced Core Circuit with Resistance Band

Our advanced core circuit uses a resistance band and is designed to push your limits and enhance your stability, strength, and coordination. These exercises can be performed anywhere, making them a versatile addition to your fitness regimen.

Core training goes beyond achieving a six-pack; it plays a critical role in overall stability, injury prevention, and functional movement. The core includes the abdominal muscles, the lower back, glutes, and hip flexors. Strengthening these areas can help improve posture, reduce back pain, and enhance athletic performance.

Dead Bug with Resistance Band

The dead bug is a staple exercise for building core stability and coordination, and adding a resistance band increases the challenge.

  1. Lie on your back with your arms extended towards the ceiling, holding the resistance band with tension. Your knees should be bent at a 90-degree angle, aligned with your hips.
  2. Extend one leg straight out while maintaining tension on the band, ensuring your lower back stays pressed into the floor. Return to the starting position and repeat on the other side.
  3. Complete ten reps on each side.

Common Mistakes:

  • Allowing the lower back to arch off the floor. Ensure your core is engaged and your back remains flat against the ground.
  • Losing tension in the band. Keep the band taut throughout the movement.

Half Kneeling Pallof Press

The half kneeling Pallof press targets your core, enhancing stability and anti-rotational strength.

  1. Kneel on the floor with one leg up, forming a 90-degree angle at both knees. Anchor the resistance band to the side, holding it in both hands at chest height.
  2. Push the band straight out from your chest, hold it for a moment, and then bring it back in. Ensure you keep your torso stable and resist any rotation.
  3. Perform ten reps on each side, maintaining controlled movement throughout.

Common Mistakes:

  • Rotating the torso instead of keeping it stable. Focus on engaging your core to resist the band’s pull.
  • Not keeping the back upright. Ensure your spine stays in a neutral position.

Side Plank with Row

The side plank with a row combines core stability with upper body strength, providing a comprehensive workout.

  1. Get into a side plank position with your elbow directly under your shoulder. Hold the resistance band with tension anchored in front of you.
  2. While maintaining the plank, row the band towards your body, focusing on engaging your core and back muscles. Keep your hips elevated and your body in a straight line.
  3. Complete ten reps on each side, ensuring you maintain proper form.

Common Mistakes:

  • Letting the hips sag or rotating the body. Maintain a straight line from head to heels and engage the core fully.
  • Overextending the row. Keep the movement controlled to prevent straining the shoulder.


Tips for Enhanced Core Training

  • Warm-Up Importance

Properly warming up before starting this advanced core circuit is crucial. A good warm-up mobilises your joints and activates your muscles, preparing your body for the workout and reducing the risk of injury. Dynamic stretches and light cardio are excellent ways to get your blood flowing.

  • Posture and Movement Efficiency

Maintaining good posture during these exercises is essential. Proper posture ensures you engage the correct muscles and prevent undue strain on your back. For more on the importance of posture and movement, check out our article Can Exercise Banish Lower Back Pain?

  • Consistency and Progression

Consistency is key to seeing the best results. Incorporate this advanced core circuit into your regular training routine and gradually increase the resistance or reps as your strength improves.

Benefits of this advanced core circuit include:

  • Enhanced core stability and strength
  • Improved posture and reduced back pain
  • Better overall functional movement and athletic performance


Core Videos

YouTube links to pre-Foundry (W10) vids:


If you have any questions on the above or would like some advice on how we could help you with your fitness goal, don’t hesitate to visit one of our Gyms in London and speak to one of our personal training coaches.


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