Core Workouts

Core-focused workouts combining trunk flexion, anti-extension, and rotation with evidence-informed effort targets, realistic loading guidance, and simple progression for stronger, more resilient midline performance.
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Set load units

Workout 1

5 exercises13 sets

Core Strength and Stability Foundation

Abdominals

A core template pairing loadable trunk exercises with bodyweight stability work to build abdominal strength, trunk control, and progression consistency.

  1. 1
    Cable Crunch
    anatomy
    1Exercise
    Cable Crunch

    Rest 1m 15s

    • 115 reps x 20 kgRIR 3
    • 212 reps x 30 kgRIR 2
    • 310 reps x 40 kgRIR 1

    Initiate with spinal flexion instead of pulling with arms. Keep hips quiet and control the return phase.

  2. 2
    anatomy
    2Exercise

    Machine Torso Rotation

    Rest 1m 15s

    • 112 reps x 15 kgRIR 3
    • 210 reps x 20 kgRIR 2
    • 38 reps x 25 kgRIR 1

    Rotate through trunk while keeping hips stable. Exhale through the concentric phase.

  3. 3
    Hanging Leg Raise
    anatomy
    3Exercise

    Hanging Leg Raise

    Rest 1m 30s

    • 110 reps x 0 kgRIR 3
    • 28 reps x 0 kgRIR 2
    • 36 reps x 0 kgRIR 1

    Depress shoulders, posteriorly tilt pelvis at top, and lower slowly.

  4. 4
    Dead Bug
    anatomy
    4Exercise

    Dead Bug

    Rest 1m

    • 112 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 38 reps x 0 kgRIR 1

    Keep low back gently pressed to floor and move limbs without rib flare.

  5. 5
    Front Plank Hold
    anatomy
    5Exercise

    Front Plank Hold

    Rest 1m

    • 11m

    Brace abs and glutes, keep neutral spine, and breathe through the hold without losing position.