Strength & Muscle · Core
Core Lab: Brace
A dedicated trunk session with clear progressions and no need for endless high-repetition crunches. This edition emphasizes anti-extension control.
GoalBracing, rotation control, carries, and steady trunk strength · anti-extension control
LevelAll levels
Duration25–40 min
Exercises5
BEFORE YOU START
Equipment and structure
Bodyweight · Resistance band or cable · Optional dumbbell
CoreObliquesLoaded carryBracingAnti Extension Control
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
- Stack elbow below shoulder.
- Keep knees bent and hips forward.
- Lift only as high as you can hold without shoulder discomfort.
Alternatives
Coaching cues
- Use a stable surface that makes the reps smooth.
- Keep your body in one long line.
- Lower your chest between your hands and press the surface away.
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
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