Army's Four for the Core - How many reps?

[tedbell]

I've been adding the US Army's 'Four for the Core' exercises to my workout routine, but does anyone know how many repetitions are supposed to be done in a session for each exercise? I have not been able to find the info anywhere.

Thanks,
Ted

[Gerard]

Someone posting the images on this board a couple of months ago said they were to be held/performed (a couple are static, a couple dynamic) for up to a minute each. With brief rests, the routine was to total just 6 minutes per day. I have been doing that since, and can happily report much improvement in back health and stability compared to my previous sit-ups and weights routine alone. I've continued those of course, but these low-stress core exercises have made a surprisingly substantial difference.

[old_duc]

http://www.armyprt.com/special_conditio ... core.shtml

[tedbell]

http://www.armyprt.com/special_conditio ... core.shtml

That's where I came across the details on how to do the exercises. The only thing they say is to perform them daily, but they don't say how many times a day. I found it hard to believe that any Army exercise was only performed once a day (none were when I was in, that's for sure!) but from Gerard's response coupled with the lack of reference to any reps on the Army website, I think that is the procedure with these- just once a day.

Thanks all,
Ted

[Spencer]

http://www.armyprt.com/special_conditio ... core.shtml

That's where I came across the details on how to do the exercises. The only thing they say is to perform them daily, but they don't say how many times a day. I found it hard to believe that any Army exercise was only performed once a day (none were when I was in, that's for sure!) but from Gerard's response coupled with the lack of reference to any reps on the Army website, I think that is the procedure with these- just once a day.

Thanks all,
Ted

depending on your conditioning, once a day could be PLENTY

[kingsolo]

Has anyone done the Pistol Team Daily Dozen from the USAMU Guide?

http://www.saveourguns.com/Ar_Marks_Un_ ... _Guide.pdf

It's on page 66.

[Brian M]

This is quoted from the main page, linked above:

4C is performed after preparation and prior to strength and mobility activities

So you'll do it after you warm up prior to starting any sort of exercise, but before you start that exercise. Since I lift weights 3 times a week, I do it 3 times a week.*

*Actually, I do some sort of core training almost daily, I just pick 4 exercises from the ~10 different exercises I know and do them for 60~90 seconds each. If your heart-rate isn't up into your peak range, and if you're not sweating by the end, then either you're doing something wrong or you're Superman. But it's just a small supplement to an overall program, not the entire program.