Start Here · Core
Core & Carry Foundation
A trunk-focused session built around breathing, stable positions, and carries—not endless crunches.
Preview the exercisesGoalBracing, resisting rotation, and controlled locomotion
LevelAll levels
Duration25–35 min
Exercises5
BEFORE YOU START
Equipment and structure
Bodyweight · Band or cable station · One dumbbell
CoreLoaded carryControl
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Exercise by exercise
Coaching cues & alternatives
Coaching cues
- Exhale and keep your low back gently supported.
- Move only as far as you can hold that position.
- Return slowly before changing sides.
Alternatives
Coaching cues & alternatives
Coaching cues
- Stand where the band or cable has light tension.
- Press straight out without rotating.
- Breathe while holding your ribs over your pelvis.
Alternatives
Coaching cues & alternatives
Coaching cues
- Choose a load you can carry without leaning.
- Walk with quiet, controlled steps.
- Keep the weight close and your shoulders level.
Alternatives
Coaching cues & alternatives
Coaching cues
- Keep your ribs stacked over your pelvis.
- Press through the whole foot.
- Squeeze your glutes without arching your low back.
Alternatives
Coaching cues & alternatives
Coaching cues
- Anchor the band securely before starting.
- Pull your elbows toward your back pockets.
- Return slowly without letting your shoulders roll forward.
Alternatives