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 a single-leg RDL while resisting a lateral cable pull
Single-Leg RDL (Anti-Rotation)

Single-Leg RDL (Anti-Rotation)

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

Bird Dog Hold

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athlete performing a kettlebell suitcase deadlift with one kettlebell at their side
Kettlebell Suitcase Deadlift

Kettlebell Suitcase Deadlift

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athlete performing a dumbbell Meadows row in a staggered stance
Dumbbell Meadows Row

Dumbbell Meadows Row

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athlete performing a single-arm dumbbell dead stop row, one hand braced on bench
Single-Arm Dumbbell Dead Stop Row

Single-Arm Dumbbell Dead Stop Row

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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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