Strength & Muscle · Core
Core Lab: Carry Strength
A dedicated trunk session with clear progressions and no need for endless high-repetition crunches. This edition emphasizes loaded trunk work.
GoalBracing, rotation control, carries, and steady trunk strength · loaded trunk work
LevelAll levels
Duration25–40 min
Exercises5
BEFORE YOU START
Equipment and structure
Bodyweight · Resistance band or cable · Optional dumbbell
CoreObliquesLoaded carryBracingLoaded Trunk Work
FULL PRESCRIPTION
Exercise by exercise
Coaching cues
- Pad the down knee and stay tall.
- Keep your ribs stacked as you press up and forward.
- Finish without shrugging your shoulder.
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
Coaching cues
- Face a wall with the whole foot down.
- Guide the knee toward the wall in line with toes.
- Use a small pain-free range without the heel lifting.
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
- Exhale and keep your low back gently supported.
- Move only as far as you can hold that position.
- Return slowly before changing sides.
Alternatives
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