Workout 09 · Choose the right level
Core Progression: Beginner to Advanced
Use clear regressions and progressions so trunk training remains challenging without sacrificing position or breathing.
How to run it
Choose one option at each station. Complete 3 rounds; progress only after you can repeat every set cleanly.
Warm-up
- Crocodile breathing — 4 breaths
- Pelvic tilt exploration — 6 reps
- Quadruped rock-back — 8 reps
- Side-lying reach — 5 per side
Main workout
Open each exercise for coaching notes and the demonstration video where available.
01Deadbug Progression
6–10 per side
Start with heel taps, then use the lower-body-only deadbug shown in the demo.
Shorten the lever or range.
02Bear Hold Progression
15–40 sec
Progress from knees-down bracing to a hover, then add a slow hand lift only if the torso stays still.
Remain on hands and knees.
03Side Plank — Knees
15–35 sec per side
Master this version before lengthening the lever.
Shorter hold or side-lying brace.
04Side Plank — Full
10–30 sec per side
Stack the feet or stagger them for more support. Keep the shoulder away from the ear.
Use the knees-down version.
05Bird Dog with Pause
5–8 per side
Pause for two seconds without shifting the hips or ribs.
Move one limb at a time.
Finish
Record which variation you used. Progress duration first, then leverage or movement complexity.