Core Strength Blueprint Workout v1.1 With Coach Myers

Coach Dustin Myers, CSCS
Written By: Coach Dustin Myers, CSCS
February 11th, 2015
Updated: June 13th, 2020
Categories: Workouts Ab Workouts
69.9K Reads
Core Strength Blueprint 1.1 With Coach Myers
Use this 4-week core training plan that Coach Myers designed to help develop the core strength and stability needed to master more extreme core exercises.
Workout Summary
  • Main Goal
    Increase Strength
  • Workout Type
    Full Body
  • Training Level
  • Program Duration4 weeks
  • Days Per Week
  • Time Per Workout15-30 minutes
  • Equipment Required
    Bodyweight, Dumbbells, Exercise Ball, Other
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

If you read my article 4 Brutal Exercises That Build Extreme Core Strength, you probably fall into one of three categories.  Maybe you have a very strong core and were able to attempt and conquer the 4 exercises.  Some of you may have attempted them and failed.  And I'm sure that some of you out there didn't even try them, knowing that your core training regimen has not been adequate enough. Well no matter which category you fall into, you are in luck.  I wasn't able to do any of those movements at first, so today I'm going to share with you the 4 week training plan that I used specifically to work up to one of those exercises.  Today's plan will develop the strength and stability required to execute Barbell Climbs:


Exercise Sets Reps
Rope Climb (x1) or Towel Chins 3 10
Dumbbell Pullovers 2 12
Walkouts (From Knees) 1 20
Pikes (Shins On Swiss Ball) 1 20

Start with 3 single Rope Climbs or 3 sets of Towel Chin Ups.  Try not to "kip" or use your legs.  Next up is 2 sets of DB Pull-Overs (do them cross-bench style as described in Cory Gregory's article).  After Pull Overs you will move to Walkouts from your knees.  Start in an assisted push -up position and (keeping your abs flexed), walk your hands out as far as possible then back to the starting position.  Do as many sets as necessary until you reach 20 total.  Today's core workout ends with 20 Pikes on a Swiss Ball.  Place your hands on the ground in a push up position and your shins on a Swiss Ball.  Pull your hips up into the air and into a "Pike" as the ball rolls towards your hands, then slowly lower back to starting position.

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Exercise Sets Reps
Rope Climb (x1) or Towel Chins 5 10
Dumbbell Pullovers 2 12
Walkouts (From Feet) 1 10
Pikes (Feet On Swiss Ball) 1 20

For week #2, there are a few minor, but crucial changes.  The sets of Rope Climbs (or Towel Chin Ups) increases to 5.  The Walk Outs are to be performed from your feet (regular push up position) rather than your knees.  Since this is much more difficult, it will take you a few more sets to reach 20 total.  This week, balance your feet on the Swiss Ball during Pikes (rather than on your shins) which will really test your balance and cause all of the muscles in your core to fire-up in order to maintain stability.


Exercise Sets Reps
Rope Climb (x1) or Towel Chins 5 12
Dumbbell Pullovers (On Swiss Ball) To Crunch 2 8
Walkouts (From Feet) 1 20
Pikes (Feet On Swiss Ball) 1 20

The only change for Week 3 is that the Pull Overs will now be performed on a Swiss Ball and will incorporate a crunch at the "top" of the movement.  You may need to use a lighter weight now that you are without the stability that was provided by the bench.


Exercise Sets Reps
Rope Climb (x1) or Towel Chins (L-Position) 3 10
Dumbbell Pullovers (On Swiss Ball) To Crunch 2 8
Walkouts 1 20
Pikes Layouts (On Swiss Ball) 3 10

Ok, this is starting to get serious.  For Week #4 you will need to perform Rope Climbs (or Towel Chin Ups) in an L-Sit position (feet straight out and motion-less in front of you).  The Pikes are replaced with one of my favorite exercises, The Pike Lay Out.  Start like a traditional Pike, but on the way down you are going to "lay out" and drift back until your arms are extended in front of you.  Keep your lower back tight and legs stiff as they come off of the Swiss Ball.

Congratulations.  Following week #4 you should be strong enough to attempt and execute Barbell Climbs.  Now, some of you may be wondering what Towel Chin Ups and DB Pull-Overs have to do with core strength - but trust me on this, there are many muscles utilized in my extreme core exercises besides just your abs.  The Barbell Climbs in particular recruit the lats, the serrattus and require a strong grip.  Do this workout once a week after your normal strength workout, but preferably not on a Pulling (Back/Biceps) day since you will want your lats to be fresh for the Rope Climbs.  If you already are capable of doing the prescribed plan for week 2 or 3, feel free to start with that routine and just do it for an extra week or two.  I typically work my core 4 times per week, so this routine is just a piece of the puzzle.  Keep your eyes open for Core Strength Blueprint 1.2 which will train your body for another one of my crazy core movements.

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Posted on: Tue, 04/14/2015 - 12:25

Can I do blueprint 1.1 and 1.2 at the same time (2 ab days per week), or is it better to focus on one at a time for a 4 week period?

Posted on: Sun, 02/15/2015 - 19:34

How many days a week should I do these exercises?

Posted on: Tue, 03/24/2015 - 21:28

Read the workout summary

Posted on: Wed, 02/11/2015 - 13:57

Awesome this is finally up! I'm going to have a crack at this starting next week