Core at the Gym
Six weeks, two short trunk sessions a week with the gym's cables, a pull-up bar and an ab wheel. Add it to the end of another day or do it alone.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner to Intermediate
- Gear
- A cable station with a rope and a handle, a pull-up bar, an ab wheel, a landmine, and farmer's handles or heavy dumbbells.
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Cables
- Cable Crunch 3 × 12
- Pallof Press 3 × 10 each side
- Cable Reverse Crunch 3 × 10
- Cable Wood Chop 3 × 10 each side
- One-Arm High-Pulley Side Bend 2 × 12 each side
Crunch by curling your ribs toward your hips, not by pulling with your arms. Rest 45 sec between sets.
Day 2 Bar and Wheel
- Hanging Knee Raise (alternating) 3 × 8 each side
- Ab Roller 3 × 6
- Kneeling Cable Crunch with Oblique Twists 3 × 10
- Landmine 180 3 × 6 each side
- Hanging Oblique Knee Raise 2 × 6 each side
- Farmer's Walk 2 × 30 m
Ab wheel from your knees, out only as far as your back stays flat. On the bar, no swinging.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.