FRI · 25 SEP 2026GABBY / CORE STRENGTH
10 exercises · 2 rounds · about 25–30 minutes
Mat · 10 lb medicine ball · 25 lb plate
Only start the hard block if you feel well and are pain-free. If unusually fatigued from tennis or gym, do one core round at 5–6/10 and record the adjustment. Do not stack this on top of another hard core session.
10 EXERCISES · 2 ROUNDS
Complete exercises 1–10, rest 2 minutes, then repeat. Each exercise gets two sets in total. Complete the prescribed reps under control; there is no work-time cap. Core effort 7–8/10, with 2 clean reps in reserve. Take longer rest if you need it to keep your form.
Alternate legs. Lift a few inches, pause briefly, then replace the foot quietly. Keep ribs down and your belt line level.
10 each side
Use a wider foot position, or hold a regular forearm plank for 20–30 seconds.
Lift the shoulder blades and reach low toward your heels. Exhale on the lift; lower under control. Keep the neck relaxed.
15 controlled reps
Use a smaller lift. Stop if your neck takes over.
Start on your forearm. Keep your lower hip high while the upper leg lifts. Complete 8 lifts on each side per round. Begin with the other side in round 2.
8 each side · 2 sets total
Bend the lower knee for support while completing controlled leg lifts, or use a plain side-plank hold.
Alternate small leg lifts. Keep hips up, chest open and neck neutral. Do not let the pelvis drop as the foot leaves the floor.
10 each side
Keep both heels down and hold 20–30 seconds. If shoulder support is uncomfortable, stop this exercise.
Move from the ankles while keeping your body in one line. One forward-and-back movement is one rep. Small range, no sagging.
12 slow reps
Shorten the travel, or hold a still forearm plank for 20–30 seconds.
Alternate the diagonal movement shown in the demo. Rotate through the upper trunk with control; do not yank the head or swing for momentum.
10 each side
Keep the range small or use the basic low-reach crunch for 10 total reps.
Lift the opposite arm and leg, pause, then place them down fully before switching. Keep your hips square to the floor.
8 each side
Lift only one limb at a time, or use a hands-and-knees bird dog.
Move the legs side to side through a controlled range. Keep both shoulders heavy on the mat. No dropping the legs into the floor.
8 each side
Bend the knees and use a shorter arc. Stop before the opposite shoulder lifts.
Keep your heels down and rotate under control. Count each side as one rep: 15 left + 15 right = 30 total. Use the 10 lb medicine ball.
30 total reps · 2 sets
Shorten the rotation or set the ball down if you cannot maintain control. Record any load change.
Use the exact reverse-lunge-and-twist variation you practiced with Daniel, holding the 25 lb plate. Complete 10 controlled reps on each leg per round.
10 each side · 2 sets
Use a lighter plate if your balance or movement quality breaks down; note the change.