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Workout

Advanced stabilization: core and spine

~1 h. 25 min.
~1020 kcal
⁉️ Comments

This workout is designed for those who can already hold a plank and want to go further — teaching the body to work as a unified system. The core is not just the abs. It includes the deep abdominal muscles, the transverse abdominis, the multifidus muscles along the spine, the glutes, and the shoulder girdle stabilizers. When all of these work in coordination, the body moves efficiently, the spine is protected, and the risk of injury drops significantly.

The workout format is set-based. The exercises are structured to progress from basic neuromuscular activation to complex multi-joint movements involving rotation and anti-rotation. You will maintain balance, resist twisting, and stabilize the pelvis dynamically — this is what real core work looks like.

Who this workout is for:

  • Athletes who need functional stability, not just defined abs
  • Those working on posture and back health at an advanced level
  • Athletes past the foundational stage who are ready for neuromuscular and coordination challenges

Please note: the Hard difficulty level means high demands on body control. Perform each movement mindfully — quality matters more than speed. If you feel a loss of lumbar stability, pause and restore a neutral spine position before the next rep.

Warm up
Lower back stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
10
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Golf
1
Level: 2
6
W extension
1
Level: 1
8
Lunges L
1
Level: 1
6
Main exercises
Rotation with load
8
Level: 3
R1
10
Rotation with load
8
Level: 3
R2
10
Rotation with load
8
Level: 3
R3
10
Y adduction
8
Level: 3
R1
10
Y adduction
8
Level: 3
R2
10
Y adduction
8
Level: 3
R3
10
Back extension
7
Level: 4
R1
10
Back extension
7
Level: 4
R2
10
Back extension
7
Level: 4
R3
10
Plank with rotation
8
Level: 4
R1
40 sec.
Plank with rotation
8
Level: 4
R2
40 sec.
Plank with rotation
8
Level: 4
R3
40 sec.
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
T - Abduction
7
Level: 3
R3
10
Y-T-I adduction
8
Level: 3
R1
4
Y-T-I adduction
8
Level: 3
R2
4
Y-T-I adduction
8
Level: 3
R3
4
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
Press - I Adduction
8
Level: 3
R3
6
Reverse plank leg abduction
6
Level: 3
R1
12
Reverse plank leg abduction
6
Level: 3
R2
12
Reverse plank leg abduction
6
Level: 3
R3
12
Mountain Climber
9
Level: 3
S1
8
Mountain Climber
9
Level: 3
S2
8
Mountain Climber
9
Level: 3
S1
8
I - Abduction
8
Level: 3
S2
10
I - Abduction
8
Level: 3
S1
10
I - Abduction
8
Level: 3
S2
10
A - Abduction
7
Level: 3
R1
10
A - Abduction
7
Level: 3
R2
10
A - Abduction
7
Level: 3
R3
10
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
Side lunge leg in the hinge
9
Level: 4
R1
12
Side lunge leg in the hinge
9
Level: 4
R2
12
Side lunge leg in the hinge
9
Level: 4
R3
12
Spider-Man (single leg )
9
Level: 3
S1
8
Spider-Man (single leg )
9
Level: 3
S2
8
Spider-Man (single leg )
9
Level: 3
S1
8
Spider-Man (single leg )
9
Level: 3
S2
8
Spider-Man (single leg )
9
Level: 3
S1
8
Spider-Man (single leg )
9
Level: 3
S2
8
Forward fold
1
Level: 5
R1
10 sec.
Forward fold
1
Level: 5
R2
10 sec.
Forward fold
1
Level: 5
R3
10 sec.
Pistol
8
Level: 4
R1
10
Pistol
8
Level: 4
R2
10
Pistol
8
Level: 4
R3
10
Medium pull
7
Level: 4
R1
12
Medium pull
7
Level: 4
R2
12
Medium pull
7
Level: 4
R3
12
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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