Core & stability · Intermediate

Core & stability – Intermediate

Adds anti-rotation (Pallof press) and single-leg balance work.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Ankle rocks — 10 reps each side
3. Shoulder circles & arm swings — 10 reps

Core

1. Dead bug — 2 × 6 reps each side · 45 s rest
2. Pallof press — 2 × 10 reps each side · 30 s rest
3. Front plank (knee or full) — 3 × 30 s · 45 s rest
4. Side plank — 2 × 25 s each side · 30 s rest
5. Single-leg Romanian deadlift (bodyweight) — 3 × 6 reps each side · 45 s rest
6. Single-leg balance with reach — 2 × 30 s each side · 20 s rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

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