User Guide

LEVEL 1
LEVEL 3
Back Flys - Hips Off the Ground
Inch Worm One-Arm Push-Up Fly Press on Toes
One-Hand Rollout with Band
One-Arm Push-up Flys on Toes
Knee Flys
Around the World Crunch
One-Arm Push-Up Press on Toes
Plank Walk
LEVEL 4
Rollout from Feet Flys - on Toes
One-Arm Rollout from Feet
Breast Stroke & Reverse - on Toes
B-Row*
LEVEL 2
One-Arm Push-Up Fly/Press on Knees
Single Leg Hip Mobilization
Fish Tail
Resistance Band Assist Roll Out
Mountain Climber
Plank XI
Dual Leg Hip Mobilization
Core Straddle
Wax-on, Wax-off Plank on Knees
One-Arm Push-up Flys on Knees
Breast Stroke & Reverse on Knees
Rock Climber on Knees
Glute Blaster Extension Roll Up
One-Arm Push-up Press on Knees
Core Coaster Exercises also see www.CoreCoaster.com
The plank is an isometric core exercise that involves maintaining the body in a push-up position.
Many of the Core Coaster exercises utilize a variation of the plank position. It is important to be able
to maintain a standard plank for at least 10 seconds before starting the Core Coaster exercises.
There are 4 Core Coaster levels with #4 being the most difficult. Exercises with the Core Coaster can
be intense. When first using, it is common to feel sore after only a couple of repetitions. Slow controlled
movement is the goal, it is not about speed.
Core Angel
Form Tip:
Proper form is essential for successful
training: the quality of training influences your
progress, more than the quantity. Incorporate
slow controlled movements vs. erratic
uncontrolled movements.
Fitness Tips:
1. Experiencing a lack of time for exercising? Try Micro-Workouts!
Before Breakfast: Get your blood moving with a 5 - 20 minute workout. Core Coaster, walk, run, stretch, skip... just do something!
Before Lunch: Bring your Core Coaster to the office and show your co-workers how awesome you are (5-20 minutes)!
Before Bed: Get one more 5 - 20 minute workout or stretch to let your body know that you are not giving up!
2. If a muscle group is sore, wait for it to heal before exercising it again.
Make the ‘Core Angel’ a Reality
The Core Angel remains a dream until somebody can show us
it can be done...maybe that somebody is you! Send us a verify-
able video of you performing this difficult move.
*B-Row is named after Brandon, the inventor of this exercise.
Tell us about your unique move and we may name it after you!
[e-mail] • www. coreprodigy.com
At first they’ll ask you why you’re doing it.
Later, they will ask you how you did it.