CORE TRAINING ROUTINE

Date: September 15, 2025
Athlete Core Training – Built for the Relentlessly Obsessed

Training #1 – Flexion

• Hanging Leg Raises – 2 sets, 5–8 reps (Full ROM)

• Lower Back Extensions – 2 sets, 5–8 reps (Full ROM)

• Ball Roll-Outs – 1 set, 8–12 reps (Anti-Flexion)

Training #2 – Rotation

• Med-Ball Rotation Throws – 4 sets, 4 reps (Maximal Intent)

• Cable Kneeling Core Rotations – 2 sets, 5–8 reps (Heavy)

• Pallof Press – 1–2 sets, 8–12 reps (Anti-Rotation)

Training #3 – Lateral

• Unilateral Farmer Carries – 3 sets, 10–20 meters (Heavy Loads)

• QL Raises – 2 sets, 5–10 reps (Deep Stretch)

• DB Side Bends – 1 set, 5–10 reps (Deep Stretch)

Notes on Core Training

Athlete core training goes beyond aesthetics — it’s built for function, strength, and durability.

• Flexion work develops anterior chain control and stability.

• Rotational work enhances explosive force transfer for sport performance.

• Lateral work strengthens stabilizers and builds resilience against injury.

Proper intensity, full range of motion, and controlled execution are essential. Rest between sets should allow for recovery while maintaining intent in every rep.