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What This Planner Includes:
Upper, lower, and oblique-targeted exercises for complete abdominal development
Core stability training to support strength, balance, and injury prevention
Bodyweight and resistance-based workouts to challenge all fitness levels
Functional core drills that carry over to lifting, athletics, and daily movement
Scalable programming from beginner-friendly basics to advanced circuits
Build anti‑extension/anti‑rotation control, spinal stiffness, and hip–core coordination for performance and back health.
Tip: Click a workout title to expand/collapse. Focus on control and breathing—quality over momentum.
Establishes diaphragmatic brace and neutral spine under low load.
Introduces anti‑extension/anti‑rotation with simple postures.
Blend dynamic hip flexion control with anti‑rotation work.
Adds axial loading and diagonal patterns to reinforce the brace.
High‑tension anterior core under long‑lever positions.
Rotational control while maintaining a quiet pelvis and rib cage.
Progress by adding a rep per set weekly or +2.5–5% load when all reps are crisp. Deload after 4–6 progressive weeks or if quality drops. Emphasize ribs‑down, neutral‑spine bracing before each movement; move from shoulders/hips, not lumbar spine.
Emphasize rectus and oblique hypertrophy and definition while preserving spinal safety and core function.
Tip: Click a workout title to expand/collapse. Focus on control and breathing—quality over momentum.
Motor learning for flexion with safe anti‑extension anchor.
Early oblique emphasis while reinforcing lumbar control.
Introduce load while keeping movement crisp and spine neutral between sets.
Hypertrophy for obliques with anti‑rotation balance.
Pair high‑tension flexion with advanced anti‑extension positions.
High‑skill density work; reset posture between bouts.
Tempo: ~2–3s down, 1s up on most reps. Rest 45–75s (90s on heavy/isometric). If hip flexors dominate, reduce ROM or load and re‑establish posterior pelvic tilt. Pair hypertrophy sessions with lower‑body or upper‑body training days as needed.