Build Block:
Core & Midline Stability
Focus: Anti-rotational strength and core endurance, crucial for Olympic lifts, gymnastics, and injury prevention.
Format: Supersets, 60-90 sec rest between rounds.
A1: Dumbbell Front Rack Carry – 4 sets x 40-50ft (midline engagement, upright torso)
A2: Weighted Dead Bug (DB in hands, slow tempo) – 4 sets x 12 reps (Tempo: 2020, no arching back)
Rest 60-90 sec
B1: Side Plank DB Row – 3 sets x 10 reps/side (pull DB with control, stabilize core)
B2: Dumbbell Suitcase Carry – 3 sets x 50ft/side (anti-rotation challenge)
Rest 60-90 sec
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