Intermediate · fitness

    Core Anti-Extension Circuit

    Train the core's real job, resisting movement, with a focused 10-minute circuit.

    10 minDeep core, Glutes, ShouldersFloor / kneeling

    How to do it

    1. 1Tall-kneel on a mat with the bar pressed straight overhead, slight tension.
    2. 2Drill 1, Overhead holds: hold tall for 20s, repeat 4 rounds.
    3. 3Drill 2, Slow overhead-to-chest presses: 10 reps, eyes forward.
    4. 4Drill 3, Dead bug pass: lie down, pass the bar from arms to opposite leg, 8 per side.
    5. 5Finish with a 30s plank, bar resting across your upper back.

    What it's good for

    • • Targets the deep stabilizers most crunches skip.
    • • Carries over to lifts, sports, and everyday lifting.
    • • Low-impact, no jumping, no spinal flexion under load.

    Coaching cues

    • • Ribs stay down. If they flare, lighten the tension.
    • • Breathe behind your shield, exhale through the hardest portion.
    • • Stop short of failure. Quality beats quantity here.

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