STRENGTH / 3 DAYS PER WEEK / ABOUT 28 MINUTES
Core, posture and carrying
Trunk control with a useful full-body foundation.
Anti-rotation and carries challenge the trunk, but still pair with leg and upper-body work.
Your weekly sessions
SESSION 1 / Train anti-rotation, trunk endurance and practical loaded movement.
Core and carry
Train anti-rotation, trunk endurance and practical loaded movement.
- Pallof press — 2–3 × 5–8 controlled reps
Abdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
- Side plank — 1–3 × 10–30 sec; maintain comfortable breathing
Abdominals, obliques and trunk stabilizers. Stack shoulders over elbow and lift hips, breathing steadily.
- Dead bug — 2–3 × 5–8 controlled reps per side
Abdominals, obliques and trunk stabilizers. Keep ribs down while slowly extending the opposite arm and leg.
- Suitcase carry — 1–3 × 20–30 sec with stable posture
Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
- Bird dog — 2–3 × 5–8 controlled reps per side
Abdominals, obliques and trunk stabilizers. From hands and knees, reach opposite arm and leg without shifting your trunk.
SESSION 2 / Squat, push, pull and brace for a practical baseline.
Full body A / learn the patterns
Squat, push, pull and brace for a practical baseline.
- Chair squat — 2–3 × 5–8 controlled reps
Quadriceps and gluteus maximus; trunk stabilizers assist. Sit back toward a sturdy chair, tap it lightly, then stand tall with feet grounded.
- Incline push-up — 2–3 × 5–8 controlled reps
Pectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.
- Band row — 2–3 × 5–8 controlled reps
Rhomboids, mid trapezius, lats and biceps. Anchor the band securely. Pull elbows toward ribs, pause and return with control.
- Glute bridge — 2–3 × 5–8 controlled reps
Gluteus maximus and hamstrings. Press through feet and raise hips without over-arching your lower back.
- Dead bug — 2–3 × 5–8 controlled reps per side
Abdominals, obliques and trunk stabilizers. Keep ribs down while slowly extending the opposite arm and leg.
SESSION 3 / Keep activity comfortable while giving hard work time to settle.
Recovery / easy movement
Keep activity comfortable while giving hard work time to settle.
- Brisk walk intervals — Start with 10–20 min at a conversational pace; build gradually
Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
- Open book rotation — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. Lie on your side and gently rotate your upper back while following your hand.
- Ankle rock — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. With heel down, gently move knee forward over toes and return.
- Wall slide — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. Slide arms upward on a wall through a comfortable range while keeping ribs relaxed.
- Single-leg balance reach — Beside stable support: 1–2 rounds of 3 gentle reaches per side
Hip and ankle stabilizers; balance control. Reach the free foot to three points slowly.
How to progress
Weeks 1–2: learn breathing and control. Weeks 3–5: add hold time or load. Weeks 6–8: add a set while keeping posture steady.
Recovery and weekly placement
Leave an easier day between demanding sessions for the same muscles. Adjust the number of sets to your current capacity.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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