Core and Back Workout Program

Up your fitness game with these 21 workouts from the PRO. 

With core strengthening and fat loss as primary goals, you won't be able to get enough of this routine! 

These routines can go anywhere - at home or on-the-go which means there are absolutely NO EXCUSES.

Designed by an Olympian and approved by TOP professional athletes.

Regular price $44.90 USD
Regular price Sale price $44.90 USD
Shipping calculated at checkout.
Torokhtiy WeightliftingMASTER DIESEL
MASTER DIESEL
PULL & SQUAT CYCLE
Torokhtiy WeightliftingPULL & SQUAT CYCLE
Regular price $44.90 USD
Regular price Sale price $44.90 USD
  • Feel Stronger, Move Better, and Relieve Back Pain!
  • Feel Stronger, Move Better, and Relieve Back Pain!
  • Feel Stronger, Move Better, and Relieve Back Pain!
  • Feel Stronger, Move Better, and Relieve Back Pain!

THE PERFECT ADD-ON FOR YOUR PROGRAM

THE PERFECT ADD-ON FOR YOUR PROGRAM

Whether you want to:

  • reduce back pain;
  • improve posture;
  • gain a competitive edge for your sport;
  • have more visually appealing abs, the Core program is for you.

This program is an add-on to any current program.

PROGRAM DETAILS

PROGRAM DETAILS

It’s suitable for all fitness levels and it requires very little time each day to complete making it an ideal add-on for any other fitness regimen you are already following.

  • Format: Video training series + PDF tutorial
  • Duration: 3 Weeks / 6-7 per week / 35 minutes
  • Days per Week: up to 7
  • Difficulty: Light-Medium
  • Equipment: Mat, Towel or Bar
  • Training Type: Interval Training

JOIN THIS TRAINING PROGRAM IF YOU:


  • Sitting too much

    For office workers who feel discomfort in the lower back and spine.

  • Get sick often

    Due to constant stress and bad habits, your immune system has weakened, and now you easily get sick.

  • Are low on energy

    You just don’t have the energy to spend time with your family, and you generally feel depressed.

  • Are overweight

    You’ve gained extra pounds due to a sedentary lifestyle, office work, and unhealthy diet.

DEMO VIDEOS

Every single workout is equipped with a demo video so you're never guessing what to do or how to do it.

With my approach, you can expect not only sets and reps but also every detail needed in order execute each workout perfectly.

WORKOUT RULES

WORKOUT RULES

RULE #1 - Allocate 30-40 minutes a day.

RULE #2 - Choose your equipment (bar / towel).

RULE #3 - Follow the instructions.

WANT A STRONGER CORE AND A PAIN-FREE BACK?

The Strong Core Program is Your Solution!

WHAT TO EXPECT

WHAT TO EXPECT

A stronger lower back
You will strengthen your back muscles, which will relieve you of discomfort in lumbar spine.

A perfect posture
Improve your posture, stop slouching and keep your back straight and chest up.

A stronger ABS and core muscles
Take the first step towards a six-pack, strengthen your abdominal, oblique muscles and the whole core.

Replenished energy
You’ll feel less stressed, happier and more energetic after these workouts.

WORKOUT FREQUENCY

WORKOUT FREQUENCY

You can plan workouts in two ways:

BEAST MODE: 7 sessions per week 21 day in a row.
If the task is to challenge yourself and get faster results

BASIC MODE: you can train every other day.
If you want a solid structured fitness routine for core and total body tone.

  • From Sitting Too Much to Feeling Energized:
  • The Strong Core Program Targets It All!
  • From Sitting Too Much to Feeling Energized:
  • The Strong Core Program Targets It All!

PRICING

3 Weeks

STRONG CORE

STRONG CORE

$44.90

3 Weeks

STRONG CORE + NUTRITION

STRONG CORE + NUTRITION

$59.00 $78.00

15 Weeks

STRONG CORE + MOBILITY FOR WEIGHTLIFTING

STRONG CORE + MOBILITY

$79.00 $99.80

  • Program Length:
  • 3 Weeks
  • 3 Weeks
  • 15 Weeks
  • # of Programs:
  • 1
  • 2
  • 2
  • Additional Programs:
  • -
  • Nutrition
  • Full-Body Mobility
  • Workout Tutorial Videos:
  • LifeTime Access:
  • Discounted Price:
  • -
  • 25% OFF
  • 21% OFF

Customer Reviews

Based on 6 reviews
83%
(5)
17%
(1)
0%
(0)
0%
(0)
0%
(0)
J
Jozef Buzogan
Strong Core

Super program ja som si ho pridal ako doplnok k programu vzpierania na posilnenie kondície a stredu tela.Je to dobrý program.

R
Rudolf Kobler
good and various exercises

very good structured exercisis for basic training in weightlifting!

K
Klajd Cullhaj
Super

I liked it and I learned a lot from it. The structure of the program is very good and it inspired me to explore the other programs.

E
Eldmiro Trindade

STRONG CORE

S
Strahinja Djinovic

Love it

MEET YOUR COACH

MEET YOUR COACH

I'm Oleksiy Torokhtiy, your online coach.

With over two decades of Olympic weightlifting experience, I know how small details can influence your lifting game. And I can say for sure:

“Big results consists of small details”

HOSTED OVER 300 SEMINARS WORLDWIDE

HOSTED OVER 300 SEMINARS WORLDWIDE

I’ve been hosting seminars for ten years now, and teaching athletes from all around the world.

I've had a hand in guiding over 10,000 athletes on their weightlifting journey.

It's an honor to be able do this!

The knowledge I gained through seminars with athletes helped shape my PhD research. I’m proud to say that in 2025, I officially earned my PhD in Sport Science!

More about our story is here.

START FOR FREE

START FOR FREE

Download first 3 sessions without purchase. Experience the program's structure, format, and training approach firsthand. And then decide.

GET FREE SESSIONS

FAQ

What is interval training?

After finishing general warmup by video or on your own, you should start playing the main video.

You will get stream of 3 rounds of 8 exercises for time intervals: 30 seconds of work and 30 seconds of rest. You will get additional rest time between rounds for water brake.

After fininshing the main part play stretching to boost recovery.

Can I combine it with other types of training?

Yes, you can combine it with OLY, functional, strength training or with any other activity.

Can women do this program?

YES! We don't have any gender prohibitions regarding this training program.

I am a coach and I want to use it for my gym / my clients.

This program is for personal use only. But if you want to use it for your gym and/or clients you can reach out to us via email to agree a commercial usage of the program. It will give you even more benefits.

What if I have more questions?

Please contact us at direct@torokhtiy.com

Based on 1093 reviews
90%
(986)
6%
(68)
2%
(21)
1%
(8)
1%
(10)
Snatch & Clean Masterclass is amazing

The level of detail, the breakdown of the lifts into their respective parts, video demonstrations and sample sessions to follow all make an amazing eBook. Also timeframes are provided and it is clear how long it should take you to practice and understand these lifts. Definitely recommend!

Amazing

One of the smartest manual that teach you step by step how to learn and encrease the ability in snatch

Great mobility

Easy to apply to training and well balanced. I like that it works the full body

IT'S Good for learning OLYMPİC Weightlifting as a beginner and advanced athlete

IT'S Good for learning OLYMPİC Weightlifting as a beginner, ı am a newbie,ı want to learn OLY LIFTS but there is so much ınformantion on the net,so all of them is confusing but this program is teachs how to learn oly lifts as a begginer, but there is some minus side of this program, training days are so less, ı wish training days would be more, rather than 3 days at least it would be 4 or 5 days better. I am an advanced athelte but newbie to oly lifts.

Front rack mobility

It is incredible the benefits of having for a couple of times per week half hour of this program. As an hybrid athlete I love to train strength but since four years I integrated the running (running about 40 minutes in 10k and 1:30 in 21k).Honestly, Athletic Performance and Front Rack mobility programs represent a paradigm shift for my training. Thanks!!

P
MASTER DIESEL
Petter Elvekrok
Master Diesel

Fantastic & high qualify program that will keep a master going. A++ program & service

Athletic performance

AP program changed my way of training. Activation, plyometrics, power and pure strength are now combined and structured with sense. The program is challenging in particular for introducing Olympic movements. Then you see the benefit, how you fill, the power, and ask yourself how it's possible you have trained for so many years without them.

WLFF 2.0

Voy por la semana 8 del programa al principio costó acomodarme pero una vez se entiende se realiza perfectamente, x ahora muy conforme

S
PULL & SQUAT CYCLE
Ståle F. Røvik
Great program with many nice exercises and challenging pulls

My pulls are much better and stronger now. Completing the program resulted in personal records in both Deadlift and Back Squat.

Amazing for snatch and jerk lockout

This program focuses on various overhead as well as core exercises to enable you to have a crisp 3rd pull and lockout. I recommend combining it with a light weightlifting program as weightlifting for functional fitness.

Beginner 2.0

Dobrý program ja som ho použil ako návrat k cvičeniu po dovolenke .

R
PROGRAM FOR BEGINNERS 2.0
Riccardo Sandonà

PROGRAM FOR BEGINNERS 2.0

M
SQUAT PROGRAM
Maciej Fojtar

SQUAT PROGRAM

Mobility for weightlifting

I bought this programm because I do a crossfit and not everything in weightlifting part is explain well. My mobility is really bad, so I decided bought this programm and now, I am in a first part of this programm and I found some really good exercises for each mobility and lifts. Everything has sense and fits perfect from one to other step. I now that my next programm will be from you again.
Very nice and easy, but effective manual for lifters :)

Lucy from Czechia

S
EMOM WEIGHTLIFTING 1.0
Sebastian Lauterbach
Great program

Just what I needed. Perfect addition to my training

Excellent program, I'm already seeing the effects 👍

Disappointment.

I have purchased several of Torokhtiy's programs. All of which were well done. However, this particular program I was unable to read the instructions due to the poor quality. Thank you for the opportunity to express my opinion.

Hi, Michael! Thanks a lot for your feedback. Sorry to hear there was a problem with the quality of instructions in the program.

Please reach out to us at direct@torokhtiy.com with a screenshot of the issue, so we can fix it and send you a version of the program with proper quality.

Thank you in advance!

-
MASTER DIESEL
-Mikko -
Great program

I like this program. Its structure is good, and it has just the right amount of volume for a master athlete. After the workouts, I haven’t felt overly fatigued, and I always look forward to the next training session. After training with the program for three weeks, I actually had to jump to the second-to-last week of the program because I was preparing for my first weightlifting meet. The competition went well, and afterward I returned to my normal routine and continued from where I left off.

Most Usefull Athletic Performans Workout of All Areas.

I am a boxer,ı have been looking workout programs for best suites me ı did a lot of resarch,ı deciced to comlex oly lifts , main litfs (bench,squat,dead etc) and plyometrics . But there is a so much exercises list on the net,its hard to find which one is good for taking. Then ı found the Torokithy Athletics Performans, its'a spectacular wokrout program. Thnx to Torokithy. Thank you so much sir.

J
LEG KILLER CYCLE
Juan Ramón Jiménez

LEG KILLER CYCLE

E
MUSCLE GAIN CYCLE
Edciry Hdz

MUSCLE GAIN CYCLE

THE OLYMPIC SNATCH MASTERCLASS

A bottle for all occasions

A bottle for all occasions should be large enough to keep drinks for an entire training day, thermodynamically reversible enough to keep the drink cold for up to 6 hours, solid enough to withstand shock if an accident should happen, a handle to grip, easy to drink from and pretty to look at. All of these criteria are met by Thoroktiy's drinking bottle, and it is the best thing any drinking bottle may be.

J
MUSCLE GAIN CYCLE
Jozef Buzogan
Muscle Gain Cycle

Cakal som od tohto programu viac, chýbala mi tam špecifická rozcvička ako pri ostatných programoch.

Hey!
Sorry to hear that - version 1 of this program didn`t include this section yet, this version was released long time ago in 2018 and we started to implement special warmup block later.

WEIGHTLIFTING FOR FUNCTIONAL FITNESS