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 holding a bird dog position on an exercise mat
Bird Dog Hold

Bird Dog Hold

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Athlete performing Single-Leg Lateral Skater Hop to Stick
Single-Leg Lateral Skater Hop to Stick

Single-Leg Lateral Skater Hop to Stick

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Athlete performing plyo push-up to box, hands mid-air transitioning to elevated platform, explosive upper-body power visible, cinematic gym lighting showing focus and control
Plyo Push-Up to Box

Plyo Push-Up to Box

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Athlete performing burpee to target jump, body fully extended mid-air reaching toward overhead marker, cinematic gym lighting showing power and focus
Burpee to Target Jump (Hybrid Plyometric)

Burpee to Target Jump (Hybrid Plyometric)

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Clap Push Up (Plyometrics)

Clap Push Up (Plyometrics)

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Athlete performing burpee broad jump mid-air, legs extended, landing zone visible ahead, dynamic gym or outdoor setting, cinematic lighting capturing explosive power and control
Burpee Broad Jump

Burpee Broad Jump

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Athlete performing hand-release push-up on gym mat, chest on floor, hands lifted slightly, core braced, clean neutral lighting and strong definition
Hand-Release Push-Up

Hand-Release Push-Up

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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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Athlete performing side lunge, one leg bent, other straight, clean white gym floor
Lateral Lunge

Lateral Lunge

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Athlete holding wall sit position with calm focus, minimalist gym backdrop
Wall Sit

Wall Sit

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Athlete crawling forward on gym floor in bear crawl position, focus on stability
Bear Crawl

Bear Crawl

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

Plank

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Female athlete mid-burpee in a gym, sweat visible, dynamic lighting
Burpees

Burpees

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Athlete in perfect push-up position on gym mat; crisp lighting; minimal background
Push-Ups

Push-Ups

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