Core Workouts With Plate

Core workouts built around weighted trunk-flexion and rotation patterns with plate loading, plus strategic bodyweight accessories to improve trunk strength and endurance with clear, repeatable progression.
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Workout 1

4 exercises12 sets

Plate Core Strength And Endurance Template

Abdominals

A core-focused template anchored by plate-loaded sit ups and russian twists, then finished with controlled bodyweight lower-ab and trunk-flexion work.

  1. 1
    Weighted Sit Up
    anatomy
    1Exercise

    Weighted Sit Up

    Rest 1m 30s

    • 110 reps x 10 kgRIR 3
    • 210 reps x 10 kgRIR 2
    • 310 reps x 10 kgRIR 1

    Exhale through the hardest portion, avoid yanking with hip flexors, and keep tempo controlled (about 2s up, 2s down).

  2. 2
    Weighted Russian Twist
    anatomy
    2Exercise

    Weighted Russian Twist

    Rest 1m 15s

    • 116 reps x 7.5 kgRIR 3
    • 216 reps x 7.5 kgRIR 2
    • 316 reps x 7.5 kgRIR 1

    Keep heels lightly grounded if needed, avoid collapsing lower back, and rotate smoothly side to side.

  3. 3
    Lying Leg Raise
    anatomy
    3Exercise

    Lying Leg Raise

    Rest 1m

    • 112 reps x 0 kgRIR 2
    • 212 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    Posteriorly tilt pelvis before lifting legs; keep lower back lightly pressed down.

  4. 4
    V Up
    anatomy
    4Exercise

    V Up

    Rest 1m

    • 110 reps x 0 kgRIR 2
    • 210 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 1

    Reach hands and feet together while keeping tempo smooth; avoid jerking through lumbar flexion.