Hard Facts About Building A Stronger CORE

As social media takes over the fitness landscape we as consumers need to be intelligent enough to decipher between real science and what the “fit-spo” regurgitates in order to sell more products. So the next time you hear a click bait title like “5-minute abs” be cautious before you swipe up. We at the process hold an unpopular opinion on what it takes to reach your goals. We know it’s not instant gratification everything worth having takes time to build, which is why you need to trust the process when striving for any goal. If your goal is to become a stronger, leaner, more athletic individual then you will need a good foundation to build upon. That foundation is your core. More specifically major muscles included are the pelvic floor muscles, transversus abdominis, internal and external obliques, rectus abdominis(6 pack), erector spinae, and the diaphragm. Minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius. Building strength and stability within these muscle groups will carry over into every aspect of training or life whether that's; maintaining good positioning in oly lifts, staying tight in gymnastics movements, or carrying groceries from your car to the house it will benefit you. This is why we have created a 12 week core program merely to focus on movements that most people neglect. Down below we have listed 4 beneficial movements within our program that you are not doing. 

Sorenson Hold:

The Sorenson Hold is an Isometric movement meaning keeping constant tension and activation of posterior chain muscles. This helps gain strength for Deadlifts, Back squats, and Olympic movements.

Turkish Get Ups:

Kettlebell Turkish Get-ups focus on rotational stabilization emphasizing load balance, shoulder mobility, and functional strength. 

Anti Rotations:

Anti-Rotational Exercises are exercises that build stability and strength to prevent rotation. “Preventing rotation” means that your body is able to resist forces acting upon it that may try to rotate or move it in a way and direction that it can’t move safely. This reduces the risks of injury while also increasing unilateral strength. 

Sandbag Carry:

First, this movement has enormous carry over into everyday life. If you have ever picked something up and carried it from point A to point B you can benefit from SandBag carries. Doing this movement requires you to recruit multiple muscle groups while moving in different planes of motion. This movement can also be used for metabolic conditioning if intensity and movement pattern is altered.  

Written by: Zac Kalisek one of our Individual Design 1on1 coaches and programmer of our CORE Program. If you are interested in doing our CORE Program then click the SIGN UP button above or if you are interested in working with Zac 1on1 please fill out this request HERE

Zac -Crossfit Lvl 1, Kettlebell Strength and Conditioning Certified


“The core program is a great way to increase CrossFit workout performance and reduce injury occurrences. Before beginning this program, I visited the chiropractor 2 to 3 times per month due to injuries that would occur during workouts due to instability. Since beginning the program, the number of visits has been reduced to 2 times in 4 months. Since starting the program, I have set PR’s on 1-rep Max thruster, squat clean max, clean and jerk, consecutive double unders, snatch, consecutive bar muscle-ups, Jackie time, Karen time. Ask yourself this to gauge the program’s usefulness, when is the last time you heard your coach say, “You don’t need your core engaged during this exercise.”“ - Adam Tilley

“I recently completed the 12 week Core Program. I have some back issues and it has been amazing how much focusing on my core strength 4 days a week has helped with minor back pain. The 15-20 minute workouts were easy to work into my daily routine and definitely made my core stronger!“ - Joia Miller

“I recommend the specialized Core Programming for anyone who feels that instability in their core is holding them back from lifting, gymnastic skills to movements that are part of everyday life. I realized during this 12 week program I was not previously locking-in my core properly which in turn would cause me lower back pain. The training was easy to follow with the movements for each session being explained and shown by the coaches through video.” - Cate Buchheit

The Importance of Mobility and Stability

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Everyone is familiar with the words mobility and flexibility, but can you define them and differentiate between the two? Many people mistakenly use these two words interchangeably. While flexibility is a part of mobility; mobility and flexibility are different.


Flexibility is simply defined as a muscles ability to lengthen.


Mobility is defined as a joint’s ability to actively move through a range of motion. Mobility refers to all of the components, contractile and non-contractile, around the joint. Muscles, tendons, ligaments, joint capsule, fascia, nervous system control, etc.

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Lower Body Mobility example:

Many of us fall into a category that lacks mobility. A lack in mobility prevents athletes from having the proper range of motion to lift and move properly in a wide variety of movements. In order to achieve mobility, you must train the positions that we struggle with. You can foam roll, lacrosse ball and stretch all you want, but until you repetitively take your joints through the restricted range, the range will not improve.


Following mobility of a joint, we want to gain stability of the joint.

Joint stability is defined as the ability of the soft tissue to maintain and control joint position and movement. Stability is achieved by the coordination of the musculoskeletal system and the nervous system.

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Upper Body Stability example:

Once mobility is achieved, it is important to build strength therefore increasing stability within your new range of motion. If you are limited in one or more of these areas, your body will be forced to compensate elsewhere increasing your risk for injury.

Once you have gained mobility and stability within said joint, you can now move with controlled mobility.

Let’s take an athlete who is limited in shoulder flexion as an example. The athlete is unable to reach their arms overhead due to limited mobility in their shoulders. After working on muscle flexibility, joint surface articulation and capsule restriction, the athlete is now able to reach straight overhead. The athlete now has adequate mobility in the shoulder, but they have never strength trained in this position before, therefore lacking stability and putting themselves at risk for injury. Next, the athlete must work on strengthening in this new found range of motion, how to properly set and move their shoulder blades and how to control their arm during lifts in order to create stability. Once stability is achieved, the athlete can hold a weight, take the arm up overhead while maintaining proper alignment and complete an overhead squat with controlled mobility.

Written by: Faith Farley one of our Individual Design 1on1 coaches and programmer of the upper/lower body Mobility/Stability programs. If you are interested in doing one of our mobility or stability programs then click the SIGN UP button above or if you are interested in working with Faith 1on1 please fill out this request HERE

Faith Farley

-Doctorate of Physical Therapy, B.S. Exercise Sports Science

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