Exercise plans / Core
Abs & core
Train flexion, anti-extension and anti-rotation, and add load like any other muscle.
Beginner first 3–6 months of training
| Exercise | Sets | Reps | Rest | Tempo |
|---|---|---|---|---|
| PlankSqueeze your glutes and tuck your ribs toward your hips. | 3 | 30–45 s | 45 s | hold |
| Dead bugKeep your lower back pressed into the floor. | 3 | 10 / side | 45 s | slow |
| CrunchCurl your ribs toward your hips without pulling on your neck. | 3 | 15 | 45 s | 2-1-1 |
Advanced for at least a year of consistent lifting
| Exercise | Sets | Reps | Rest | Tempo |
|---|---|---|---|---|
| Hanging leg raiseCurl your pelvis up. Don't just lift your legs. | 4 | 10–12 | 75 s | 2-1-1 |
| Ab wheel rolloutRoll out only as far as you can without your hips sagging. | 3 | 10 | 75 s | 3-0-1 |
| Cable crunchHips stay still while your spine curls. | 3 | 12–15 | 60 s | 2-1-1 |
| Pallof pressPress the handle straight out and don't let the cable rotate you. | 3 | 12 / side | 45 s | 2-2-1 |
Reading the tempo: 3-1-1 means three seconds down, a one second pause, and one second up.