Most "Core Workouts" Are Just Crunches. This One Isn't.
Free guide: six bodyweight core workouts, beginner to advanced, built around how your core actually works, not just how it looks.
Your Core's Job Isn't To Look A Certain Way.
Its job is to transfer force between your upper and lower body, and to resist movement you don't want, your spine twisting, bending sideways, or caving under load. That's what lets you sprint, lift, swing, and change direction without breaking down. Most "ab workouts" train one direction, forward crunching, and ignore the other two entirely.
This guide is built on three planes of control instead, the same framework used in spine biomechanics research, and leads with the "Big 3" foundation: plank, bird dog, and side plank, before progressing into more advanced work.
Anti-Extension
Resisting your lower back from arching under load.
Anti-Lateral Flexion
Resisting your spine from bending sideways.
Anti-Rotation
Resisting your spine from twisting under load.
What's Inside The Guide
Six workouts you can start today, a full exercise library with coaching cues, and a tracker to keep you consistent.
6 Workouts, 3 Levels
Two workouts each at beginner, intermediate, and advanced. Start where you are and progress as you get stronger.
Exercise Library
All 17 exercises demonstrated, each with a real coaching cue so you know exactly what good form feels like.
Schedule & Tracker
A 4-week workout schedule and a simple tracker to log how each session actually makes you feel.
Written By Your Coach, Not A Content Farm
Most "core workout" guides are just a pile of crunches. This one isn't. I built it around what your core is actually for, transferring force and resisting movement you don't want, the same principles I use training athletes and adults every day at Prepare for Performance.
— Julian Sisman, Owner & Coach, Prepare for Performance
A Few Of The 17 Exercises Inside
Every movement in the guide comes with a demonstration and a coaching cue.
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Want A Coach Running This With You?
This guide gives you the exercises. Coached training is where they become a program built around your body, your goals, and real feedback on your form.
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