Movement Pattern

Core

The Core movement pattern focuses on maintaining stability through the trunk while generating or resisting movement. It includes exercises like planks, dead bugs, and Pallof presses, which strengthen the abdominals, obliques, and spinal stabilisers.

A strong core enhances nearly every other movement pattern — from squatting and pressing to running and jumping. Core work improves posture, reduces injury risk, and builds the foundation for athletic performance.

RB100 athletes often test their core endurance with 100-second plank challenges or timed ab circuits, emphasising quality control over speed.

Athlete performing landmine anti-rotation press, side-on stance resisting rotation, bar extended forward, cinematic gym lighting
Landmine Anti-Rotation Press (Pallof Press Variation)

Landmine Anti-Rotation Press (Pallof Press Variation)

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Athlete performing med ball slam, arms fully extended overhead mid-motion, medicine ball just before impact, cinematic gym lighting showing explosive power and focus
Med Ball Slam (Plyometrics)

Med Ball Slam (Plyometrics)

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Athlete in deep barbell overhead squat, arms fully extended overhead, bar aligned over midfoot, upright torso, cinematic gym lighting showing balance and control
Barbell Overhead Squat

Barbell Overhead Squat

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Female athlete holding perfect forearm plank on gym mat, neutral spine
Plank

Plank

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