WORKOUT
10-Minute Core Stabilization
A focused core stabilization workout targeting spinal stability and strength through bird dogs, planks, Pallof press, Roman chair extensions, and targeted cool-down mobility.
WARM-UP
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Bird Dog | 30 reps each leg | Bird Dog with Resistance Bands | Dead Bug with Progression |
01 Bird Dog
30 reps each leg
Progression Bird Dog with Resistance Bands
Modification Dead Bug with Progression
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Roman Chair Hip and Back Extension | 1-2 sets of 6-15 reps (*add weight as able) | Add weight to chest | Sorenson Isometric Roman Chair |
| 02 | Pallof Press | 1-2 sets of 6-15 each side | Standing Dynamic Trunk Rotation with Weighted Ball and Band | N/A |
| 03 | Front Plank | Up to 60 seconds | Plank Saw with KB | N/A |
| 04 | Side Plank | Up to 60 seconds | Standing Quadratus Lumborum Strengthening | Uneven Farmer Carry |
| 05 | Crunch Sit Up with Lordosis | — | GHD Sit-Ups | Remove lordosis pad |
1-2 sets of 6-15 reps (*add weight as able)
Progression Add weight to chest
Modification Sorenson Isometric Roman Chair
02 Pallof Press
1-2 sets of 6-15 each side
Progression Standing Dynamic Trunk Rotation with Weighted Ball and Band
Modification N/A
04 Side Plank
Up to 60 seconds
Progression Standing Quadratus Lumborum Strengthening
Modification Uneven Farmer Carry
Progression GHD Sit-Ups
Modification Remove lordosis pad
COOL DOWN
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Half-Kneel Thoracic Multi-Directional Mobility | 10 times facing each direction | — | Quadruped Thoracic Rotation Mobility Opener |
| 02 | Prone Press Up | 10 repetitions | — | — |
10 times facing each direction
Modification Quadruped Thoracic Rotation Mobility Opener
02 Prone Press Up
10 repetitions
Exercise is not without its risks. As with any exercise program, if at any point you begin to feel faint, dizzy, or have physical discomfort, stop immediately and consult a physician.