Elite Core Conditioning Protocol
MP Weekly Workout 11
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Strength Core Work
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Oblique & Rotational Power
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Metabolic Core Finisher
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Rest 30 Seconds or Less Between Exercises
Phase 1 – Core Strength
4 rounds
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Weighted Hanging Leg Raises – 15 reps
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Decline Sit-Ups (plate on chest) – 20 reps
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Ab Wheel Rollouts – 15 reps
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Weighted Plank – 60 seconds
Rest 45 seconds between rounds
Phase 2 – Oblique Warfare
4 rounds
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Cable Woodchoppers – 20 each side
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Weighted Russian Twists – 50 reps
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Side Plank Hip Dips – 25 each side
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Landmine Rotations – 20 reps
Rest 30–45 seconds
Phase 3 – Spartan Core Finisher
3 rounds
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V-Ups – 25 reps
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Toe Touch Crunches – 30 reps
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Flutter Kicks – 60 seconds
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Bicycle Crunches – 50 reps
Rest 30 seconds
Final Punishment (Optional)
2 rounds
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Mountain Climbers – 90 seconds
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Burpees – 20 reps
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Plank Hold – 2 minutes
Weekly Progression
Weeks 1–2
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Focus on strict form and full range of motion.
Weeks 3–4
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Increase reps by +5 per exercise and +30 seconds on holds.
Weeks 5–6
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Add weight to every movement possible and perform one additional round per phase.
Fuel Your Workout. Power Your Gains.
