The BJ Gaddour Podcast | Men's Health Fitness Workout Nutrition Lifestyle Business · BJ Gaddour

OLD SCHOOL ABS: 6-Week Core Training Program

October 14, 2024·55 min·3 clips

BJ Gaddour calls hanging leg raises “the king of core” and ties them to lat strength and pull-up performance.

1. BJ Gaddour uses The BJ Gaddour Podcast to introduce “Old School Abs,” a six-week core training program built around YouTube playlist workouts. 2. BJ Gaddour is the host, and he presents himself as the person designing, editing, and rolling out the program for YouTube members and the public. 3. The episode asks what a “timeless exercises” core plan looks like when it mixes old-school movements with a modern twist. 4. He says the playlist link is pinned in the comment and description, and he says the first two weeks are already being prepared. 5. He lays out Monday, Wednesday, and Friday as core-training days, with Tuesday and Thursday reserved for cardio work. 6. He names Saturday as a “wild card” day and Sunday as the day to take off. 7. He explains that the bodyweight-only track and the equipment-based track both run for six weeks, but the equipment track uses a three-block, two-week progression. 8. He says the equipment track starts with balls, then moves into bodyweight, and later adds dumbbells and kettlebells. 9. He names specific tools he plans to use: stability ball, medicine ball, ab straps, ab wheel, stick, scad bar, baseball bat, and ankle weights. 10. He says the core work is not just abs, but also hip flexors, glutes, high hamstrings, lats, and upper back. 11. He calls hanging leg raises the “king of core” and links them to pull-up performance and lat strength. 12. He says hanging work should start with hangs first, which is why he previously built the hangs challenge. 13. He explains that rollouts create loaded stretching for the deep abdominal stabilizers and that stretch matters for strength and muscle gain. 14. He says sit-ups are best when feet are anchored, because that setup trains the hip flexors more. 15. He describes back extensions, side extensions, reverse hypers, side bends, carries, twist chops, and swings as part of the movement menu. 16. He argues that the ball and stick work can increase spinal mobility, rotation, and the ability to punch or swing with more range. 17. The tone is conversational, instructional, and sales-oriented, with direct answers to member questions and frequent program updates. 18. He talks like someone coaching a live membership audience, with repeated references to playlists, tiers, and weekly follow-along content. 19. Best for lifters who want structured core work and equipment options. 20. Less useful for listeners wanting a story, debate, or long-form interview.

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