Core Workouts
Build a strong, stable core with anti-rotation, flexion, and stability exercises.
Key Exercises
Training Tips
- Brace before every rep
- Include anti-rotation exercises
- Train consistently, not just abs
- Quality over quantity
12 Core Programs
Marathon Strength Prep
Prepare your body for the demands of marathon running. This program builds the muscular endurance to maintain form over 26.2 miles, the hip and glute strength to prevent breakdown, and the resilience to finish strong. Designed to complement your running program without adding excessive fatigue.
Golf Back Pain Recovery
Specifically designed for golfers dealing with or recovering from lower back issues. Build a bulletproof core that protects your spine, improve hip mobility to reduce spinal stress, and develop movement patterns that let you play pain-free. Created with input from golf physiotherapists.
Runner's Strength Foundation
Build a stronger, more resilient running body. This program targets the key muscle groups that support efficient running form and prevent common injuries. Strengthen your glutes, hips, and core to run faster and longer without breaking down. Perfect for 5K to marathon runners.
Women's Strength Foundations
A comprehensive strength program designed specifically for women. Build confidence with the barbell, develop functional strength, and sculpt a strong, capable body. Glutes, back, and core emphasized.
Strong Over 40
Age is just a number. This program is designed for lifters over 40 who want to build strength safely and effectively. Joint-friendly movements, proper warmups, and intelligent programming for long-term success.
Golf Senior Strength
Designed specifically for golfers 55+. Maintain your game and improve your swing with joint-friendly exercises that build functional strength without strain. Focus on maintaining mobility, preventing common golf injuries, and building the stability needed for consistent ball striking well into your golden years.
Tennis Pro Performance
Elite-level tennis conditioning for competitive players and aspiring pros. This advanced program develops maximum serve velocity, explosive court coverage, and the endurance to dominate in 5-set matches. Train like the top players on tour.
Golf Performance Elite
Advanced golf-specific training for competitive golfers and low handicappers. This program focuses on maximizing clubhead speed through explosive power development, building the endurance to maintain performance over 18 holes, and developing the mental focus that comes from physical confidence. Train like a tour pro.
Fighter's Physique (Rocky-Inspired)
Train like a classic boxing underdog. This Rocky-inspired program combines old-school bodybuilding with boxing conditioning - high-volume calisthenics, roadwork, and heavy bag sessions. Build the lean, powerful physique of a fighter with gritty determination.
Calisthenics Athlete
Build an athletic, functional physique using only your bodyweight. Master fundamental movements, progress to advanced skills, and develop real-world strength. No gym membership required.
Football Explosive Power
Build the explosive speed, agility, and power needed to dominate on the pitch. This program develops the acceleration, change of direction, and shooting power that separate good players from great ones. Strong legs, a stable core, and injury-resistant joints.
Golf Distance Builder
Want to add 20+ yards to your drive? This program is laser-focused on building the explosive power that translates directly to clubhead speed. Heavy emphasis on rotational power, hip speed, and ground force production. For golfers serious about hitting it longer.