TrainersEye · Session of the Day · Core & Stability · #034

Core & Stability Posterior Core & Hip-Spine Integration

Hip extension without lumbar substitution, spinal-erector endurance · Method · Loaded Stability (external load added)

Target ≈ 45 minDate Body Weight Session RPE cap 7/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Breathing & deep-core activation · 5 min

Time__ : __

1	Box Breathingbreathe quietly behind the brace — never trade air for stiffness	90 s
2	Lateral Band Walkribs down, pelvis tucked — one rigid cylinder	2 × 10
3	Scapular Push-Upreach LONG through the crown — length before effort	2 × 8

Phase 2 · Primary Stability Vector12-14 min · own the position before you load it · full rest

Time__ : __

1	Hip Thrustmotion from the hip — lumbar stays silent	3 × 20 s loaded	kg
2	Bird Dogmotion from the hip — lumbar stays silent	3 × 20 s loaded
3	Single-Leg Deadliftreach LONG through the crown — length before effort	2 × 12

Progression: Load rule: add load only after 45 clean seconds unloaded. The load must not change the shape — a wobble means 10% off next set.

Phase 3 · Loaded Integration8-10 min · the core works while the body lifts · rest 90 s

Time__ : __

	1	Turkish Get-Upeyes on the bell, one position at a time	3 × 3/side	kg
	2	Bear Crawlribs down, pelvis tucked — one rigid cylinder	3 × 6/side	kg

Phase 4 · Core Endurance Capacity2-3 rounds · 30 s stations · posture outranks pace

Time__ : __

1	Hollow Rockhips stay level — no dip, no hike	30 s
2	Mountain Climberbreathe quietly behind the brace — never trade air for stiffness	30 s
3	V-Upreach LONG through the crown — length before effort	30 s

Rounds

Phase 5 · Decompress & Breathe4-5 min · unwind the trunk, reset the breath

Time__ : __

1	Child's Posesteady breathing rhythm	60 s
2	Seated Forward Foldsteady breathing rhythm	45 s/side
3	Box Breathingbreathe quietly behind the brace — never trade air for stiffness	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

Athlete signature

Coach signature

Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Core work must stay symptom-free — any radiating or sharp spinal pain ends the drill. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.