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

Renegade Row

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

Plank

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