Muscle Group

Core

The Core is the centre of all movement, linking upper and lower body strength. It includes the abs, obliques, lower back, and hip stabilisers — working together to support posture and efficient motion.

Exercises like planks, Pallof presses, and sit-ups train the core to resist movement and stabilise under load. A strong core enhances balance, power, and resilience during all movement patterns.

Athlete performing dumbbell Z press, seated on floor legs extended, dumbbells mid-press overhead, cinematic gym lighting
Dumbbell Z Press

Dumbbell Z Press

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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 lateral med ball slam, ball mid-swing across body to one side, strong hip rotation and core engagement, cinematic gym lighting showing explosive motion and control
Lateral Med Ball Slam

Lateral Med Ball Slam

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Athlete performing rotational med ball slam, ball mid-swing across body toward ground, core and hip rotation visible, cinematic gym lighting showing power and focus
Rotational Med Ball Slam

Rotational Med Ball Slam

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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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Athlete in wide-stance plank rowing a dumbbell; hips level; crisp studio gym lighting
Renegade Row

Renegade Row

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Athlete performing Landmine Rotations, cinematic gym lighting
Landmine Rotations

Landmine Rotations

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Female athlete performing medicine ball rotational throw against wall, strong hip drive, core engaged, dynamic lighting capturing motion blur and intensity
Med Ball Rotational Throw

Med Ball Rotational Throw

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Athlete in high plank mid shoulder-tap, strong core tension, clean gym floor background
Plank Shoulder Tap

Plank Shoulder Tap

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Toned slight female athlete hanging from pull-up bar, knees raised toward chest, abs engaged. Chalk dust fills the air as warm directional lighting cuts across muscular definition
Hanging Knee Raise

Hanging Knee Raise

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

Plank

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Athlete pulling SkiErg handles in strong hip hinge modern gym cardio zone lighting
SkiErg Pull

SkiErg Pull

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