Theory of: Core

Theory of: Core

Train Your Core Like an Athlete

Theory of: Core is a 6-week program designed to strengthen your core through all 8 fundamental movement patterns - not just crunches and planks. Build real-world core strength that carries over to everything you do.

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More Than Just Abs

Your core is more than just your six-pack - it’s your body’s foundation. This 6-week program targets all 8 core movement patterns with focused, efficient workouts that build strength where it matters: deep inside your trunk, across every plane of motion.

A Complete Core System in Just 8 Minutes a Day

What’s inside

6-week progressive core program with 30+ focused sessions

Targets all 8 core movement patterns (flexion, rotation, anti-extension, etc.)

4 sessions per week - designed to pair with any training plan

Follow-along videos with coaching notes for each exercise

Modifications for every exercise to accommodate all levels

What sets it apart

The Theory Behind the Program

Most core programs are stuck in the past - endless crunches, sit-ups, and planks that don’t reflect how your core actually works. Theory of: Core is different. We built this program around how your core functions in real life: resisting movement, generating rotation, and supporting your spine through every task and athletic demand. In just 8 minutes a day, you’ll train all planes of motion, build strength that lasts, and move like an athlete, not just look like one!

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Structure Breakdown

Strength in All Planes of Motion

These 8 core functions form the foundation for athletic movement, postural control, and resilient strength you can actually use.

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Flexion

Think crunches done right! Controlled spinal rounding to build strength through flexion. A key piece of core function that helps protect your spine and supports movement like forward folds or sitting up.

Anti-Flexion

Learn to resist rounding through loaded carries and bracing strategies. Builds integrity in your back and posture, especially under load, like carrying groceries or lifting weights.

Extension

Controlled arching from the mid-back and hips, not just the lower spine. Promotes strength through the spine and improves overall core stability.

Anti-Extension

Your abs’ primary job: resisting excessive back arching. We train this through planks, dead bugs, and rollouts to build total-body tension and protect your low back.

Rotation

Rotational core strength helps you throw, twist, reach, and move with agility. We train it intentionally with loaded patterns that teach control and power.

Anti-Rotation

Many real-life movements require resisting rotation - think holding your ground when someone pulls you. These drills build core stability for running, lifting, and sports.

Lateral Flexion

Side bends done right! Targeting your obliques to build controlled side-to-side motion. This enhances spine health and supports movements like leaning, catching, or changing direction.

Anti-Lateral Flexion

Train your body to resist tipping sideways - a must for balance, loaded carries, and single-leg strength. Think suitcase carries and offset loads that challenge your stability.

Frequently Asked Questions