(This article is part seven of a seven part series. Be sure to grab each of the installments to assemble your complete 6-Degree CST Bodyweight Glide program... If you missed it, click to read part 6 of this bodyweight core program series.)
CST Bodyweight Glide Part Seven
If you’ve been following the bodyweightcoach.com blogs, you now have all 6 CST Bodyweight Glide movements, one for each of the 6-Degrees of Freedom:
- Heaving: Knee-in
- Pitching: V-up
- Yawing: Side knee-in
- Surging: Mountain climber
- Rolling: Side plank knee-in
- Swaying: Tadpole
Now what do you do with them?
Shredding Your Core in 12-Minutes Per Day
There are a number of ways we could approach it, and it really depends on your goals. Think of the individual movements as being tools on the tactical level — they’re the maneuvers we use to carry out our plan, but the plan itself — in this case our training protocol — is decided at the strategic level.
Many of you posted your ideas about possible training protocols in the comments of Part Six, and each of your solutions made sense given the strategic questions you were trying to solve. If you really want to understand these Bodyweight Glide movements and how they can be applied with totally different results in terms of your conditioning, I would encourage you to make an experiment of it. Take each of those suggested protocols and run them through a 28-day training cycle. Keep careful notes, and let us know what you discover. I could just spell out some of the differences here of course, but that would rob you of the experience of figuring it out for yourself.
For the purposes of this series, I’m going to suggest one protocol for readers who would like to put this program to immediate use. Our hypothetical client in this case is someone who travels frequently for business, who has no access to equipment, little free time, and whose primary goal is to develop core strength through all degrees of freedom while increasing their cardiovascular capacity and losing excess weight.
Perform each exercise for 30-seconds. When those 30 seconds are up, switch seamlessly into the next exercise and perform it for 30 seconds (don’t take breaks in between — that’s too easy!). Continue until you’ve done all 6 movements.
That’s one circuit. The full program consists of 3 circuits, with 1 minute rest between each circuit.
At first you’ll feel like you want to coast through the movements, to spread out your reps. Don’t do it. Your strategy should be to keep the fastest pace that you can manage while maintaining good technique. You want this to be intense. What’s the point of coasting along when you can squeeze every ounce from the time you’re spending?
Hints for Further Progress
If you work the program as planned, you’re going to progress and it will get easier. When that happens, you can do one of two things:
- decrease the rest time between sets
- OR increase the duration of the exercises.
Start by decreasing the one minute rest between sets. Ease that down to 30 seconds of rest, then to 15 seconds of rest. Your body will adapt by training itself to recover in less and less time.
Next, increase the duration that you perform each movement to 40 seconds (from our baseline of 30).
Finally, if you’re up for it you can remove the rest periods entirely so that you’re performing 3 back-to-back circuits nonstop. This has the added benefit of bringing your total workout time down to 9 minutes—allowing you to knock off early, or to add a fourth set.
You can do this CST Bodyweight Glide program 3 to 4 times per week, or on the Moderate day of a 4×7 cycle.
So that’s it. How to shred your core in 12-minutes per day, in a balanced, health-first fashion. We’re glad you chose to come along for the ride.
Be sure to take before and after photos! And share them with us on the forum at bodyweightcoach.com