Drill library · Fitness

💪 Core Stability Circuit

Dead bug, side plank, front plank — anti-extension and lateral stiffness for duels.

Steps

1. Dead bug: 10 slow alternating arm-leg reaches each side; low back pressed down.
2. Side plank: elbow under shoulder, hips high, 35 s each side.
3. Front plank: 40 s, glutes on; 3 rounds, 45 s between rounds.

Coaching points

• Ribs down
• Breathe out on hardest move

Progressions

• Add band anti-rotation press

More in this category

• Stop-Start Sprint Dribble
• T-Drill Cone Pattern
• 5-10-5 Pro Shuttle
• Tempo Interval Runs
• Agility Ladder Neural Warm-Up
• Single-Leg RDL (Bodyweight)