Learn CORE Training Once For Life - Full Class — Key Takeaways
Train each core function — lateral flexion, compression, extension, anti-extension, and rotation — through compound movements like sandbag carries, hanging leg raises, and mace swings that integrate the whole body rather than isolating abs.
Key takeaways
Pike slides train full-body core integration while unlocking overhead mobility
Pike slides train full-body core integration while unlocking overhead mobility
- Engages core and hip flexors while pressing shoulders overhead, teaching scapular movement
- Author calls it a 'huge gap for most people' and reports unmatched ab soreness the first time
Hollow body push-ups replace bench press while training anti-extension
Hollow body push-ups replace bench press while training anti-extension
- Core stays integrated every rep, unlike bench where core relaxes and shoulders disconnect
- Effective enough that author maintains a 'respectable bench' without benching, using weighted ring push-ups
Pick one exercise from each core function rather than isolating abs
Pick one exercise from each core function rather than isolating abs
- Five categories: lateral flexion, compression, extension, anti-extension, rotation
- Goal is feeling the body as 'one integrated unit' instead of training parts in isolation
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In this video
- 1mCan You Just Lift?
- 1mDon't Isolate
- 1mCoke Can
- 2mLateral Flexion (Side Bending)
- 3mCompression
- 4mExtension
- 6mAnti-Extension
- 8mRotation
- 8mRecommendation
“I like to think of the core as an empty Coke can, strong enough to stand on, but if it dents, then you're done.”
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