CORE & ABS
Three short, focused core sessions a week — real strength and stability, not just a hundred sit ups.
Rotational strength, anti-rotation, spinal flexion and a genuine strength progression, not just burning out the same crunch every day. Pairs well with any of the other programmes as an add-on, or run alone.
The week
6 weeks · 3 sessionsStability
core, anti-rotation-
PlankRibs down, glutes on, do not sag.4 × 45 sec · 45s rest
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Side plankHips stacked and lifted, straight line head to feet.3 × 30 sec each · 45s rest
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Dead bugPress the low back into the floor, move opposite arm and leg.3 × 12 each · 30s rest
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Bird dogOpposite arm and leg extend, hips stay square to the floor.3 × 12 each · 30s rest
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Pallof pressResist the rotation, press straight out and back.3 × 12 each · 30s rest
Flexion & Rotation
core-
Hanging leg raiseNo swinging, curl the pelvis.4 × 12 · 60s rest
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Cable crunchCrunch the ribs to the hips.3 × 15 · 45s rest
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Russian twistRotate from the ribcage, not the arms.3 × 20 · 30s rest
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Cable woodchopperRotate through the torso, pivot the back foot.3 × 12 each · 30s rest
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Bicycle crunchElbow to opposite knee, slow and controlled, not fast and sloppy.3 × 20 · 30s rest
Load & Carry
core, strength-
Ab wheel rolloutPosterior tilt, go only as far as you can control.4 × 10 · 60s rest
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Weighted sit upPlate on the chest, full range, controlled tempo.3 × 15 · 45s rest
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Farmer carryTall posture, heavy, no leaning.3 × 40 m · 45s rest
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V-upsReach hands to toes, control both up and down.3 × 15 · 45s rest
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Reverse crunchCurl the hips off the floor, no momentum from the legs.3 × 15 · 30s rest
Included
- Every session written out set by set
- Coaching cue on every exercise
- Logs into your training diary automatically
- Last session's weights shown while you lift