Core

Core training is not about looks: it is a function. A trunk that stays still while everything else moves means a steadier run, a heavier squat, a back that handles the grocery bags. This program trains that function through the three anti-movement families, in 15-20 minute sessions that fit into any week, on top of your sport or your lifting.

What the program includes

• 9 weeks · 3-4 sessions / week · All levels
• Equipment : mat · optional band
• 9 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Build the hold (weeks 1 to 3) : Three weeks to set the reference position: neutral pelvis, ribs down, breathing that keeps flowing. Everything is static, on two supports, with short levers: this is the version of each exercise you must own before making it harder.
• Phase 2 · Lengthen the levers (weeks 4 to 6) : Same families, harder levers: one support less on the plank and the bridge, straight legs on the dead bug and the hollow, narrow base on the Pallof. The reference position does not move an inch; the world around it becomes unstable.
• Phase 3 · Dynamic core (weeks 7 to 9) : The trunk has learned to hold; it now learns to hold while things move: taps, up-downs, rhythmic presses, kicks. This is the phase that transfers most to sport, and the one where speed must never outrun quality.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.