As promised..I eventually found it, feel free to ask for clarification, dispute my obvious genius etc etc.
Core Training Progressions.
Single leg stand.
Lift knee to hip level & hold, stabilise with core.
Increase time standing.
Progression 1 : As above, but move arms around.
Progression 2 : As first week but on wobble cushion.
Progression 3 : As progression 1.
Progression 4 : Single leg stand to walk, high knee, tip toe on support leg, hold.
Progression 5 : As 4 but take a longer, slow step.
Progression 6 : As 5 but step into a lunge.
This will improve running core stability, there are more progressions, but this should keep you busy for now.
For swim/bike (horizontal) core work…
Superman.
On all fours on the floor, hands below shoulders, knees below hips, flatten back & draw in belly button to stabilise, hold for 5-10 seconds, 8-10 reps, 2-3 sets.
Progression 1: As above, lift right hand off floor, reach forward arm 45 degrees to body, slowly lower & switch to left hand reps as above.
Progression 2 : Lift right leg, keep back flat, extending hip, not lower back, leg stays in line with spine, switch legs. Reps as above.
Progression 3 : Work around body..R hand lift, hold & lower, L hand lift hold & lower, L leg lift hold & lower, R leg lift hold & lower.
Progression 4 : Lift R hand & L leg, hold & lower, switch to L hand & R leg, keep switching & incr length of hold work up to 30sec + hold, up to 3 x 10 each side.
Progression 5 : As above but with a pole running head to low back, following spine alignment 1 x 10, then pole across the body at low back 1 x 10.
Plank series.
Horizontal plank, hold & incr time to 30sec+, 2-3 10, or until functional failure.
Progression 1 : As above but lift R foot off floor & hold, extending hip, not low back. Switch to L foot, to functional fail.
Progression 2 : As above but lift R elbow off floor, hold & lower, switch to L elbow. Reps as above.
Progression 3 : Lift R elbow & hold & lower, L elbow & hold & lower, L leg hold & lower, R leg hold & lower.
Progression 4 : Lift R elbow & L leg hold & lower, L elbow & R leg hold & lower.
Progression 5 : As above but lift elbow & reach with hand, extending elbow 45 degrees to body, alternate L & R as above.
Low back & hip joint stability.
Supine bridge. Shoulders on floor, knees at 90 degrees, butt off floor creating a straight line from shoulders to knees. Hold & draw in 10 x 30sec hold.
Progression 1 : Lift L foot off floor (4-5 cm) hold & lower, switch to R foot, hold & lower. 3 x 10 each foot or until functional fail.
Progression 2 : As above but quicker, marching, but drawing in & controlling hip level & rotation.
Progression 3 :As 1 but extend knee joint to straighten leg, hold & return, switch feet. Maintain hip height & control rotation.
Progression 4 : As 2 march & extend knees.
Side Plank.
Feet stacked, hips stacked, elbow on floor shoulders stacked, lift hip off floor to maintain a straight line from ankles to top of head, hold until functional fail. Switch sides.
Progression 1 : As above but lower hips to floor. Almost rest then extend to straight line again, repeat until functional fail, switch sides.
Progression 2 : As first instruction but support arm straight.
Progression 3 : As 2 support arm straight.
Progression 4 : As 2, but non support arm reaching up 90 degrees to body & hold until functional fail.
Progression 5 : As first instruction but reach down & across body, touch floor by support elbow & reach back up.
Progression 6 : As above but support arm straight.