Strength
Core Stability for Athletes
Build bulletproof core stability that transfers to athletic performance. This foundational workout creates the stable base for all movement.
35 min
beginner
December 26, 2025
Workout Overview
Your core is the transfer station for all athletic power. This workout develops the stability and anti-rotation strength essential for sport performance.
Key Focus Areas
Anti-extension strength
Anti-rotation power
Hip-core integration
Breathing mechanics
Training Notes
Quality of position is paramount. If you cannot maintain a neutral spine, reduce the intensity or duration of the exercise.
Exercise List
Dead Bug
3 sets × 10 each side
Low back pressed to floor
Pallof Press
3 sets × 10 each side
Resist rotation, extend fully
Plank Variations
3 sets × 30 sec each
Front, side, reverse
Bird Dog
3 sets × 8 each side
Slow, controlled movement
Ab Wheel Rollouts
3 sets × 8
Only go as far as you can control
Hollow Body Hold
3 sets × 20 sec
Lower back glued to floor
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