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The One-Inch Core Test. — Key Takeaways

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The One-Inch Core Test.

GMB Fitness (Praxis)5mNov 2, 2026

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Master the floating tabletop — knees hovering just off the floor with a rounded back — as a base assessment of core, wrist, and shoulder strength before progressing to the frogger.

Key takeaways

Floating tabletop: knees barely off floor, not high

Floating tabletop: knees barely off floor, not high

  • High knee lift means you're compensating; the test is holding knees just slightly elevated while rounding the back and pushing away from the floor.

Rotate fingers outward to relieve wrist pressure in tabletop

Rotate fingers outward to relieve wrist pressure in tabletop

  • If wrist discomfort (not pain) occurs during floating tabletop, turning fingers out slightly reduces pressure so you can continue the movement.
  • Pain means stop; discomfort is workable.

Walk into the squat before hopping for frogger

Walk into the squat before hopping for frogger

  • If jumping forward from floating tabletop into a squat is too hard, walk one foot forward in tiny steps to build wrist strength and control.
  • Build up to 60 seconds of continuous frogger reps over time.

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In this video

  1. 1mFloating Tabletop: Set Up the Core Test
  2. 1mHow Low Can You Keep Your Knees?
  3. 2mAdjusting for Wrist Pressure
  4. 2mScapular Shrugs for Better Control
  5. 3mFrogger: Jump Into a Squat
  6. 4mEasier Frogger Variations
  7. 5mHow to Practice

“Are you breathing? >> No. >> [laughter]”

— Instructor and David

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