Start Here · Core
Core Control
Bracing, resisting rotation, and carrying with deliberate breathing.
LevelAll levels
Rounds3
Work35s
Rest25s
FULL CIRCUIT
Exercise order
- 01Dead BugDeep trunk and hip control · Trunk anti-extensionGUIDE
- 02Bird DogTrunk, hips, shoulders · Trunk anti-extensionGUIDE
- 03Standing Pallof PressAnti-rotation core · Trunk anti-rotationGUIDE
- 04Bent-Knee Side PlankSide core and glutes · Lateral trunk stabilityGUIDE
- 05Suitcase HoldSide core, grip, posture · Lateral trunk stabilityGUIDE
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Core & Carry Foundation
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