Core Foundations

Teach core bracing and neutral spine with simple anterior, posterior, and lateral stability drills.

1. Dead Bug

   3 sets

   10 reps

   60s rest

2. Bird Dog

   3 sets

   10 reps

   60s rest

3. Glute Bridge Two Legs on Floor

   3 sets

   12 reps

   60s rest

4. Lateral Side Plank (bent leg)

   3 sets

   1 reps

   45s rest

5. Crunch - Back

   3 sets

   12 reps

   60s rest

6. Spine Twist

   2 sets

   12 reps

   60s rest

7. Cat Stretch

   2 sets

   1 reps

   45s rest

Control pelvic tilt and rib position; add gentle flexion work and static holds.

1. Lying Leg Raise

   3 sets

   10 reps

   60s rest

2. Frog Crunch

   3 sets

   12 reps

   60s rest

3. Side Lying Clam

   3 sets

   12 reps

   60s rest

4. Oblique Crunch

   3 sets

   12 reps

   60s rest

5. Front Plank - Butt

   3 sets

   1 reps

   45s rest

6. Cobra Yoga Pose

   2 sets

   1 reps

   45s rest

7. Kneeling Abdominal Stretch

   2 sets

   1 reps

   45s rest

Introduce controlled rotation and progress side loading with stable hips.

1. Russian Twist

   3 sets

   12 reps

   60s rest

2. Glute Bridge One Leg on Floor (bent knee)

   3 sets

   10 reps

   60s rest

3. Lying Elbow to Knee

   3 sets

   12 reps

   60s rest

4. Lateral Side Plank (bent leg)

   3 sets

   1 reps

   45s rest

5. Leg Raise Slightly Bent Knee

   3 sets

   10 reps

   60s rest

6. Spine Stretch

   2 sets

   1 reps

   45s rest

7. Lower Trunk Flexor Stretch

   2 sets

   1 reps

   45s rest