Core Strength 4 (Alex Steele)

Science Behind the Plan:

"A strong core is the foundation of all athletic movement," explains Alex. This core-focused plan systematically targets all aspects of core function—anti-extension, anti-rotation, and anti-lateral flexion. The program implements progressive loading strategies to continually challenge core stability and strength.

6-Week Program:

Week 1-2: Core Foundation

Day 1: ddd~w (core, core, core, legs, chest)
12 reps × 3 sets per exercise
Day 2: ddd@^ (core, core, core, back, arms)
12 reps × 3 sets per exercise
Day 3: ddd~_ (core, core, core, legs, shoulders)
12 reps × 3 sets per exercise
Rest day
Repeat sequence
Total volume per week: =540 reps

Week 3-4: Core Development

Day 1: ddd~w (core, core, core, legs, chest)
15 reps × 3 sets per exercise
Day 2: ddd@^ (core, core, core, back, arms)
15 reps × 3 sets per exercise
Day 3: ddd~_ (core, core, core, legs, shoulders)
15 reps × 3 sets per exercise
Rest day
Repeat sequence
Total volume per week: =675 reps

Week 5-6: Core Mastery

Day 1: ddd~w (core, core, core, legs, chest)
10 reps × 4 sets per exercise (advanced variations)
Day 2: ddd@^ (core, core, core, back, arms)
10 reps × 4 sets per exercise (advanced variations)
Day 3: ddd~_ (core, core, core, legs, shoulders)
10 reps × 4 sets per exercise (advanced variations)
Rest day
Repeat sequence
Total volume per week: =600 reps

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