Advanced Core Power

Heavy rollouts and weighted crunches to build anterior core strength and spinal stability.

1. Barbell Rollout

   4 sets

   8 reps

   90s rest

2. Cable Kneeling Crunch

   4 sets

   12 reps

   75s rest

3. Cable Standing Crunch (with rope attachment)

   3 sets

   12 reps

   60s rest

4. Cable Reverse Crunch

   3 sets

   10 reps

   60s rest

5. Cable Hanging Leg Raise

   3 sets

   10 reps

   75s rest

6. Jack Plank on Medicine Ball

   3 sets

   0 reps

   45s rest

7. Dumbbell Side Bridge

   3 sets

   0 reps

   45s rest

8. Cable Seated Crunch

   3 sets

   12 reps

   60s rest

Pallof presses and rotational patterns for resilient obliques and transverse abdominis.

1. Cable horizontal Pallof Press

   4 sets

   12 reps

   60s rest

2. Cable vertical Pallof Press

   3 sets

   12 reps

   60s rest

3. Cable Twist

   3 sets

   12 reps

   60s rest

4. Cable twist (down up)

   3 sets

   10 reps

   60s rest

5. Cable twist (up down)

   3 sets

   10 reps

   60s rest

6. Cable Seated Twist

   3 sets

   12 reps

   60s rest

7. Cable Seated Twist on Floor

   3 sets

   12 reps

   60s rest

8. Russian Twist (with medicine ball)

   3 sets

   20 reps

   60s rest

9. Kettlebell Bent Press

   3 sets

   8 reps

   75s rest

Leg-raise emphasis with trunk rotation and lateral flexion for full-core development.

1. Cable Hanging Leg Raise

   4 sets

   12 reps

   75s rest

2. Barbell Sitted Alternate Leg Raise

   3 sets

   12 reps

   60s rest

3. Cable Standing Crunch (with rope attachment)

   3 sets

   15 reps

   60s rest

4. Cable Side Bend

   3 sets

   12 reps

   60s rest

5. Dumbbell Side Bend

   3 sets

   12 reps

   60s rest

6. Medicine Ball Rotational Throw

   3 sets

   10 reps

   75s rest

7. Barbell Standing Twist

   3 sets

   12 reps

   60s rest

8. Jack Plank on Medicine Ball

   3 sets

   0 reps

   45s rest