Advanced Core Workout Plan (Gym, 3 Day)
High-tension core training emphasizing anti-extension, anti-rotation, and powerful trunk flexion with progressive overload across the week.
Routines
Day 1 — Anti-Extension & Bracing
Heavy rollouts and weighted crunches to build anterior core strength and spinal stability.
Advanced
53 mins
193 Kcal
Day 2 — Anti-Rotation & Oblique Power
Pallof presses and rotational patterns for resilient obliques and transverse abdominis.
Advanced
55 mins
225 Kcal
Day 3 — Anterior Chain & Hip Flexion
Leg-raise emphasis with trunk rotation and lateral flexion for full-core development.
Advanced
50 mins
202 Kcal
