Sith Core

This is the first year I have offered Sith Core at Gen Con. I can say with only some hesitation that it was my favorite workshop. It was the least well attended of my exercise workshops this year, in part because the 8am hour on Thursday morning competes with Will Call and it is just so early. Who am I kidding? The idea of a workshop dedicated to core work scares a lot of people. It wasn’t solely dedicated to core work, there was a substantial effort to indoctrinate attendees with the Sith Code too.

Phase I is the warm up phase. 30-45 seconds each 3 times.

Phases II & IV are 2 sets of 15 reps for each of the 4 exercises in the phases.

Phase III is 3 sets of 10 each side except “Take a Punch.”

Phase V is the cool down phase. 15-30 seconds each 3 times.

Check out my playlist on Amazon Music: Sith Core
https://music.amazon.com/user-playlists/9e386209bf83478fa861f014b733b557sune?ref=dm_sh_4JzgECm4gY5ICEzTSGe00BhsA

Sith Core

Peace is a lie. There is only passion.

Through passion I gain strength.

Through strength I gain power.

Through power I gain victory.

Through victory my chains are broken.

The Force shall free me

Warm up

Squats

Jumping Jacks

Planks

Back extensions

Phase II (Modifications follow “/”)

V-ups/Long-armed crunch/crunch

Reverse crunch/Knee Tuck/Steam Engine

Table Top Crunch/Cross-legged/ Crunch

Shoulder Bridge

Phase III (Shadow Box)

Take a Punch (Forced Exhale & clench)

Throw a Punch (Oblique Twist)

Slip a Punch (Oblique Crunch)

Phase IV (Modifications follow “/”)

V-ups/Long-armed crunch/crunch

Reverse crunch/Knee Tuck/Steam Engine

Table Top Crunch/Cross-legged/ Crunch

Shoulder Bridge

Phase V

Squats

Jumping Jacks

Planks

Back extensions

*All previous statements concerning, but not limited to, things such as consulting a physician before starting and assuming all risk when engaging in this activity still apply.

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