Floor-based core primer that activates deep trunk stabilizers, improving anti-extension and anti-rotation control and bracing before loaded lifts.
6 movements
10 min target
Bodyweight only
WORKOUT PROGRESS
0 / 6 complete
01
BW Dead Bug
BW × 6–8 reps each
ACTUAL SOURCE DEMO
KEY COACHING CUES
Back flat on floor, limbs reach toward the ceiling to start
Keep core locked, neck relaxed
Reach opposite arm and leg toward the ground
Isolate movement at the core
Do not rock or sway during movement
FULL DIRECTIONS +
Lie face-up on the floor. Raise your arms directly above the shoulders with the elbows straight, and raise your legs directly above the hips with the knees straight. Lock the core and press the low back flat into the floor.
Without rocking the hips or allowing the low back to rise, slowly lower one arm and the opposite leg toward the floor.
Return to the start using the abdominals, then repeat with the opposite limbs. Continue alternating for the prescribed reps.
02
Isometric Crunch w/ Heel Tap
BW × 10–12 reps each
ACTUAL SOURCE DEMO
KEY COACHING CUES
Hold isometric crunch
Tap each heel, alternating each side
Complete the prescribed number of reps or time
FULL DIRECTIONS +
Lie on your back with knees bent and feet flat.
Lift your head, shoulders, and upper back off the ground and hold this crunch position.
Tap your right heel with your right hand, then your left heel with your left hand. Continue alternating taps while maintaining the crunch.
Complete the prescribed number of reps or time.
03
Hollow Rock
BW × 10–12 reps
ACTUAL SOURCE DEMO
KEY COACHING CUES
Arms and legs straight and fully extended
Keep pelvis tucked, core strongly engaged, arms in line with ears
Elevate arms, legs, head off ground
Gently rock backward and forward, maintaining hollow position
Rock back and forth for prescribed time
FULL DIRECTIONS +
Lie on your back with the legs and arms extended overhead. Tuck the pelvis so the low back is flat against the floor and raise the arms, legs, and head into a hollow position.
Keep the arms and legs straight, the legs pinned together, and the core engaged.
Rock gently backward and forward without changing the hollow-body shape.
04
Hollow to Superman
BW × 6–8 reps each
ACTUAL SOURCE DEMO
KEY COACHING CUES
Start in hollow, roll over to superman position
Arms and legs stay straight and elevated throughout
Keep legs pinned together
Use core to initiate movement
Go slowly
FULL DIRECTIONS +
Start on your back in a hollow position with the arms and legs straight and elevated off the floor. Keep the low back flattened and the core engaged.
Using the core to control the movement, slowly roll onto the stomach into a superman position while keeping the arms and legs off the ground.
Pause briefly in superman, then reverse the movement to return to hollow. If space allows, alternate the direction you roll on each rep.
05
Lateral Hip Bridges
BW × 10–12 reps each
ACTUAL SOURCE DEMO
KEY COACHING CUES
Keep body in a straight line from head to toes
Elbow directly under shoulder
Keep hips and shoulders square, core locked
Lift hips high, then briefly touch ground
FULL DIRECTIONS +
Lie on one side with the legs straight and stacked. Place the elbow directly beneath the shoulder and engage the shoulder and lat for support.
Lock the core and lift the hips as high as comfortable while keeping the shoulders, hips, and feet stacked.
Lower under control until the hip briefly approaches the floor, then lift again. Complete the prescribed reps before switching sides.
06
Plank to Downward Dog
BW × 10–12 reps
ACTUAL SOURCE DEMO
KEY COACHING CUES
Keep core engaged
Move slow and deliberate
Hold each position briefly
FULL DIRECTIONS +
Start in a plank position with the hands under the shoulders and the body straight.
Push the hips up and back into an inverted “V” to move into downward dog.
Keep the head between the arms and reach the heels toward the floor. Hold briefly, then return to plank and repeat.