Core Strength Builder
Intermediate 3-day strength plan centered on core bracing, anti-rotation, and rotational strength while maintaining balanced squat/hinge/push/pull. Heavy compounds first; core trained each session with holds and controlled reps. 45–60 minutes per session; rests 60–120s.
Routines
Day 1 — Bracing & Vertical Pull
Heavy squat emphasis, vertical pull, hinge accessory, and anti-rotation core.
Intermediate
55 mins
NaN Kcal
Day 2 — Hinge & Anti-Rotation
Hinge and single-leg strength with horizontal press/pull accessories and core holds.
Intermediate
52 mins
NaN Kcal
Day 3 — Rotation & Stability
Squat/hip extension with vertical pull and focused rotation/anti-rotation core.
Intermediate
45 mins
NaN Kcal
