Core & Carry
Loaded carries, anti-rotation drills, and direct core work that builds a midsection you can brace against anything. Your spine will thank you.
Sarah TorresCSCS
10 years coaching athletes and everyday lifters. Former track and field competitor who learned that strong legs are the foundation of everything. Known for programming that is simple on paper but brutal in execution.
Equipment Needed
0 of 32 sets completed
Warm-Up
Strength
Heaviest dumbbells you can carry without your posture breaking down. Stand tall, shoulders back, brace hard.
One heavy dumbbell in one hand. Walk without leaning to that side. Your obliques will be screaming.
Superset A
Cable at chest height. Press your hands straight out. Do not let the cable pull you into rotation. Hold at full extension for one count.
Slow and controlled. This is practice, not a race. Eyes on the kettlebell the entire time.
Finisher
Maximum tension. Squeeze glutes, brace abs, push the floor away. If 60 seconds is easy, you are not squeezing hard enough.
Elbow under shoulder. Stack your feet. Hips high. Do not let them drop.
Start from knees. Roll out as far as you can without your lower back sagging. Pull yourself back with your abs.
Cool-Down
Check off each set as you go. Complete the full workout to mark it done.
What This Workout Does For You
Builds functional core strength that protects your spine under heavy loads
Loaded carries develop total-body stability and insane grip strength
Anti-rotation work prevents lower back injuries during compound lifts
Stronger core means stronger squats, deadlifts, and presses
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