[FF30X FAQ] What core work should I do alongside FF30X?

As you're going through the FF30X Program, you may have the desire to do some additional core work/ab exercises. This short document will give you some suggestions on what types of exercises to do and how to incorporate core work into your program.

Before we get into the routines I have for you, I need to share the fact the workouts in FF30X (Apex 10 and Big 5) already do work your core very effectively. 

All major compound movements (Squats, Deadlifts, Shoulder Presses, Rows, etc) work your core, because one of the main purposes of the abdominal musculature is to stabilize the spine. Anytime we do big compound exercises, your core needs to get engaged to help execute the movement and keep your spine stable. You'll certainly notice how active your core is when you're trying to do the Renegade Rows during the Apex 10 circuit. Additionally, doing specific core work does very little to help remove body-fat, as you are simply working the muscles that lie underneath the fat. Doing high intensity exercise, like our Apex10, while following our clean meal plan is the best way to achieve a reduction in belly fat.

My point of sharing that background info is to make the key point that doing additional core work is not necessary to see big improvements to your midsection definition and strength on FF30X. That being said, some more core work can help speed up results.

Here's how to incorporate core work on FF30X Phase #1:

After the APEX 10 workouts, do the following routine:

• RKC Plank - 3 sets for as long as you can hold 
• Mountain Climbers - 3 sets of 30-45 second bursts

After your Big 5 Sessions, do the following routine:

• Ab Wheel Rollout or Lying Leg Raise - 3 sets to near failure
• RKC Plank - 3 sets for as long as you can hold

On FF30X Phase #2, we incorporate ab exercises into the actual training sessions so you can look forward to that.

-The Fit Father Project Team