Name: Simple Weekly Core Workout Plan | Dr. Andy Galpin
Uploaded: 2026-08-08T16:30:31.000Z
Duration: 5 min 17 s
Channel: Andy Galpin
Description: A three-exercise core template—anti-extension, anti-rotation/anti-lateral flexion, and loaded flexion—can be performed 3–6 days per week. Use 6–12 heavy reps on stability days and 15–30 lighter reps on higher-volume days to train multiple qualities without spinal overload. Stick to this mix for 6–8 weeks or rotate it within a longer undulating program.

A sample week incorporates exercises from four unique categories: flexion, rotation, and both anti-movements. Selection prioritizes movement patterns over muscle-group-specific exercises, though additional muscle-group focus can be added if desired.

Core work can be performed five or six days per week by mixing and matching exercise styles. Day one might feature heavier loading with 6-12 repetitions across 2-3 working sets, emphasizing stability under heavy loads.

An anti-extension exercise such as an ab wheel or dead bug can be loaded heavily. These movements produce high rectus abdominis (RA) and transversus abdominis (TVA) activation without overloading the spine. A 50-60 lb kettlebell can be held during dead bugs, or ankle weights and bands can be added so failure occurs due to load rather than high repetition volume. All sets maintain excellent technique.

A suitcase carry provides dynamic stability training. One heavy dumbbell is carried on one side while walking; the core resists lateral flexion and unnecessary rotation. Load can be increased until grip strength is the limiting factor. The goal is to maintain a non-bending, non-over-rotating torso during locomotion rather than training grip itself.

A cable crunch serves as a loaded flexion movement. The spine remains safe while heavy resistance is applied for 6-12 repetitions, combining dynamic and isolated work within the same session.

The three-exercise template (anti-extension, anti-rotation/anti-lateral flexion, and flexion) can be performed three days per week or once per week, alternating with different styles on other days. This approach can serve as the sole core strategy for 6-8 weeks or be integrated into an undulating system that alternates heavy-load days with higher-repetition days (15-30 reps) to address multiple training qualities across the week or across multiple months.

Simple Weekly Core Workout Plan | Dr. Andy Galpin

Sample Weekly Core Workout Framework00:00

Core Training Frequency and Structure00:32

Anti-Extension Exercise Selection01:02

Anti-Rotation and Anti-Lateral Flexion Exercise02:01

Flexion Exercise Selection03:30

Sign in to read the full notes