CHIEFMETHODCHIEFMETHOD / BODY ARMOUR / PROTOCOL 03
Vacuum & Core
Six weeks. The deep stomach wall, trained.
- A six-stage vacuum ladder
- Five minutes of vacuum practice a day
- Three 20-minute core sessions a week
Instant download · Secure checkout · Apple Pay & Google PayWallets shown on eligible devices.
Instant download. By buying you agree to immediate access, so your 14-day cancellation right ends when the download starts. Terms.
One payment. Instant download. Secure checkout by Stripe. Not VAT registered. No VAT is charged.
The Vacuum Method guide was the first week. This is the next six. It takes the vacuum from hands and knees to standing upright and holding it in a pose — and builds the core strength around it on the floor, at the bar and in support.
The proposition / 01
Six weeks. The deep stomach wall, trained.
Who it is for
Know your starting point.
For
You have done the free guide, or can find the vacuum on hands and knees. You can hold a plank for 30 seconds and hang from a bar for 20.
Not for
Pregnancy, high blood pressure, heart conditions, glaucoma, hernia, ulcer, or abdominal surgery in the last year — without your GP’s advice.
You need
A mat, a bar or rings, two sturdy chairs or parallel bars, a timer.
The contents / 02
What is inside.
Instant download · Secure checkout · Apple Pay & Google PayWallets shown on eligible devices.
Instant download. By buying you agree to immediate access, so your 14-day cancellation right ends when the download starts. Terms.
One payment. Instant download. Secure checkout by Stripe. Not VAT registered. No VAT is charged.
One payment
Vacuum & Core
Instant download · Secure checkout · Apple Pay & Google PayWallets shown on eligible devices.
Instant download. By buying you agree to immediate access, so your 14-day cancellation right ends when the download starts. Terms.
One payment. Instant download. Secure checkout by Stripe. Not VAT registered. No VAT is charged.
Vacuum & Core is one of five protocols in Body Armour. The Complete Edition includes it, the other four and the twelve-week programme: £95 of protocols for £79. See Body Armour
Before you begin
Questions, answered.
Who is it for?
You have done the free guide, or can find the vacuum on hands and knees. You can hold a plank for 30 seconds and hang from a bar for 20.
How much time?
Five minutes of vacuum practice a day. Three 20-minute core sessions a week.
What do I need?
A mat, a bar or rings, two sturdy chairs or parallel bars, a timer.
How is it delivered?
A download link by email straight after payment, and on the confirmation page. PDF — phone, tablet or print.
Can I get a refund?
Your 14-day cancellation right ends when the download starts, with your agreement to immediate access. If a file is broken or will not open, reply to your delivery email and it will be replaced. If we cannot replace it, you are entitled to a refund. Terms.