Start Here · Core
Core & Carry Foundation
A trunk-focused session built around breathing, stable positions, and carries—not endless crunches.
GoalBracing, 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
FULL PRESCRIPTION
Exercise by exercise
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
- 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
- Choose a load you can carry without leaning.
- Walk with quiet, controlled steps.
- Keep the weight close and your shoulders level.
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
- Anchor the band securely before starting.
- Pull your elbows toward your back pockets.
- Return slowly without letting your shoulders roll forward.
Alternatives
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