How to Build a Strong Core – the Right Way! 💪 Core training shouldn't be guesswork. Here's a systematic progression we use daily in clinical practice: THE ROUTINE: 1️⃣ Plank (2x30 seconds) - Cue: ""Pull elbows toward toes"" for full engagement. Knee modification for early rehab. 2️⃣ Segmental Curl-Up (2x30 seconds) - One vertebra at a time. Teaches proper motor control and recruits deep core musculature. 3️⃣ Dead Bug Anti-Rotation (2x30 seconds) - Add resistance band for anti-rotation challenge

Common question I get is “How do you train core?” - To put simple we follow a 3 step progression in our off-season… - Phase 1 - Static Movements - “Anti-Movements” that are tested isometrically to build stability in all those intrinsic muscles along the spine. - Phase 2 - Standard Movements - These are the standard movements of the trunk… Flexion, Extension, Lateral Flexion, and Rotation. - Phase 3 - Integrated Movements - These are our dynamic movements that integrate the upper and lower halves