Raphael Brandon introduces the four-parts of a trunk strengthening regime that sustains challenge
and beats boredom

The core training menu system enables
athletes to follow a prophylactic or rehabilitative
core stability and strengthening
programme, using a wide variety of movements
to maximise adaptations and muscle
groups trained.

Contents

Part 1

The plank
The side plank
The gluteal bridge
'Birddog' or 'Superman'

Active straight-leg raise
Oblique crunch
Side-lying hip abduction
Lying windscreen wipers

Part 2

Swiss ball sit and leg lift
Supine Swiss ball bridge
Swiss ball gluteal bridge
Swiss ball plank

Swiss ball back extension
Swiss ball overhead pulls
Swiss ball squat thrust
Swiss ball side crunch

Part 3

Chop rotation
Lift roation
Pulley crunch

Rear sling
Front sling
One-leg, one-arm rowing

Sit-up and throw
45-degree sit, catch and pass
Sit and twist pass
Kneeling twist pass

One-leg twist pass
One-leg deadlifts with rotation
One-leg catch and pass
Kneeling twist pass

Part 4

Crunch with weight
Reverse hypers
Reverse crunch with weight

Hanging leg lifts
Windscreen wipers
Candlesticks