Core Integration 5 (Logan Reeves) Science Behind the Plan: "A truly integrated core functions as the central link in all movement chains," says Logan. This specialized plan develops the specific core sequencing, rotational power, and anti-movement capabilities needed for total core mastery. The program implements targeted exercises for all core functions while building comprehensive core integration.
6-Week Program: Week 1-2: Core Foundation
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Day 1: kkie! (back, back, biceps, chest, overall) - Posterior core integration
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8 reps × 4 sets per exercise with rotational emphasis
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Day 2: tfhma (triceps, forearms, shoulders, arms, abs) - Upper body linkage
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8 reps × 4 sets per exercise
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Day 3: gpjqn (legs, traps, hips, quads, hamstrings) - Lower body integration
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10 reps × 3 sets per exercise
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Total volume per week: =616 reps
Week 3-4: Core Development
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Day 1: kkie! (back, back, biceps, chest, overall) - Posterior core integration
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6 reps × 5 sets per exercise with anti-rotation progression
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Day 2: tfhma (triceps, forearms, shoulders, arms, abs) - Upper body linkage
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6 reps × 5 sets per exercise
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Day 3: gpjqn (legs, traps, hips, quads, hamstrings) - Lower body integration
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8 reps × 4 sets per exercise
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Total volume per week: =620 reps
Week 5-6: Core Mastery
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Day 1: kkie!a (back, back, biceps, chest, overall, abs) - Posterior core integration
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5 reps × 6 sets per exercise including full core challenge sequences
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Day 2: tfhma! (triceps, forearms, shoulders, arms, abs, overall) - Upper body linkage
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5 reps × 6 sets per exercise
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Day 3: gpjqn! (legs, traps, hips, quads, hamstrings, overall) - Lower body integration
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6 reps × 5 sets per exercise
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Total volume per week: =690 reps