Core Endurance Series
Core Exercises
Progressions are available for the following exercises:
- Static Front Plank
- Dynamic Front Plank
- Static Side Plank
- Dynamic Side Plank
- Bird Dog
- Dead Bug
- Lateral Leg Drop
- Superman
- McGill-Style Curl Up
Step 1: Choose Your Progression
First, choose your progression! The progression you follow will depend on what equipment you have available. There are 2 progressions:
- No Equipment Required
- Small Equipment Required
If you have access to some pieces of small equipment but not others, you can follow progression 2 and skip the videos for which you are missing equipment.
Step 2: Choose Your Stream
Choose the stream that is right for you! The stream you choose will depend on what you want to learn from the videos. There are 3 streams:
A. Just Teach It To Me! - Created for anyone who is learning how to do the exercise for the first time (or anyone looking for a review)
B. I Want to Know More - Created for exercise enthusiasts who are interested in learning more about basic exercise physiology
C. Highly Technical - Created for individuals studying to become personal trainers or coaches and wanting to learn in-depth exercise physiology
Step 3: Choose a Starting Point
Depending on your balance, body awareness, conditioning level and experience, you may find that you don't need to start right at the beginning of the progression. Follow the recommendations of your physician, physiotherapist, personal trainer or other provider.
Step 4: Listen to Your Body (and your provider)
Very few individuals will complete the progression from start to finish (this is not the intention.) The intention is for you to gradually progress to an exercise (or set of exercises) that is challenging but safe for your body. These exercises should help you meet your life goals, whether they are related to activities of daily living or athletic pursuits. Follow the recommendations of your physician, physiotherapist, personal trainer or other provider.
Progression 1 - No Equipment Required
A. Just Teach It To Me!
A. Just Teach It To Me!
A. Just Teach It To Me!
Static Front Plank
All Limbs
Incline Front Plank - Hands, Knees
Front Plank - Hands, Knees
Front Plank - Forearms, Knees
Front Plank - Hands, Feet
Front Plank - Forearms, Feet
Feet Stacked
Front Plank - Hands, Feet Stacked
Front Plank - Forearms, Feet Stacked
One Leg
Front Plank - Hands, One Foot
Front Plank - Forearms, One Foot
One Arm
Front Plank - One Hand, Feet
Front Plank - One Forearm, Feet
One Arm, Feet Stacked
Front Plank - One Hand, Feet Stacked
Front Plank - One Forearm, Feet Stacked
One Arm, One Leg
Front Plank - One Hand, One Leg
Front Plank - One Forearm, One Leg
Dynamic Front Plank
Front Plank-Downward Dog
Front Plank-Side Plank
Shoulder Touch Front Plank
Hand-Forearm Front Plank
Hip Dip Front Plank, Hands
Hip Dip Front Plank, Forearms
Mountain Climber
Wide Mountain Climber
Cross Mountain Climber
Stability Ball Front Plank Tuck
Front Plank Superman, Hands
Front Plank Superman, Forearms
Static Side Plank
Supported Side Double Leg Lift
Unsupported Side Double Leg Lift
Incline Side Plank, Hand
Incline Side Plank, Forearm
Side Plank, Hand, Knee
Side Plank, Forearm, Knee
Side Plank, Hand, Split Stance
Side Plank, Forearm, Split Stance
Side Plank, Hand, Feed Stacked
Side Plank, Forearm, Feed Stacked
Side Plank, Hand, One Foot
Side Plank, Forearm, One Foot
Dynamic Side Plank
Bird Dog
Dead Bug
Lateral Leg Drop
Superman
McGill-Style Curl Up
B. I Want to Know More
A. Just Teach It To Me!
A. Just Teach It To Me!
Static Front Plank
All Limbs
Incline Front Plank - Hands, Knees
Front Plank - Hands, Knees
Front Plank - Forearms, Knees
Front Plank - Hands, Feet
Front Plank - Forearms, Feet
Feet Stacked
Front Plank - Hands, Feet Stacked
Front Plank - Forearms, Feet Stacked
One Leg
Front Plank - Hands, One Foot
Front Plank - Forearms, One Foot
One Arm
Front Plank - One Hand, Feet
Front Plank - One Forearm, Feet
One Arm, Feet Stacked
Front Plank - One Hand, Feet Stacked
Front Plank - One Forearm, Feet Stacked
One Arm, One Leg
Front Plank - One Hand, One Leg
Front Plank - One Forearm, One Leg
Dynamic Front Plank
Front Plank-Downward Dog
Front Plank-Side Plank
Shoulder Touch Front Plank
Hand-Forearm Front Plank
Hip Dip Front Plank, Hands
Hip Dip Front Plank, Forearms
Mountain Climber
Wide Mountain Climber
Cross Mountain Climber
Stability Ball Front Plank Tuck
Front Plank Superman, Hands
Front Plank Superman, Forearms
Static Side Plank
Supported Side Double Leg Lift
Unsupported Side Double Leg Lift
Incline Side Plank, Hand
Incline Side Plank, Forearm
Side Plank, Hand, Knee
Side Plank, Forearm, Knee
Side Plank, Hand, Split Stance
Side Plank, Forearm, Split Stance
Side Plank, Hand, Feed Stacked
Side Plank, Forearm, Feed Stacked
Side Plank, Hand, One Foot
Side Plank, Forearm, One Foot
Dynamic Side Plank
Bird Dog
Dead Bug
Lateral Leg Drop
Superman
McGill-Style Curl Up
C. Highly Technical
A. Just Teach It To Me!
C. Highly Technical
Static Front Plank
All Limbs
Incline Front Plank - Hands, Knees
Front Plank - Hands, Knees
Front Plank - Forearms, Knees
Front Plank - Hands, Feet
Front Plank - Forearms, Feet
Feet Stacked
Front Plank - Hands, Feet Stacked
Front Plank - Forearms, Feet Stacked
One Leg
Front Plank - Hands, One Foot
Front Plank - Forearms, One Foot
One Arm
Front Plank - One Hand, Feet
Front Plank - One Forearm, Feet
One Arm, Feet Stacked
Front Plank - One Hand, Feet Stacked
Front Plank - One Forearm, Feet Stacked
One Arm, One Leg
Front Plank - One Hand, One Leg
Front Plank - One Forearm, One Leg
Dynamic Front Plank
Front Plank-Downward Dog
Front Plank-Side Plank
Shoulder Touch Front Plank
Hand-Forearm Front Plank
Hip Dip Front Plank, Hands
Hip Dip Front Plank, Forearms
Mountain Climber
Wide Mountain Climber
Cross Mountain Climber
Stability Ball Front Plank Tuck
Front Plank Superman, Hands
Front Plank Superman, Forearms
Static Side Plank
Supported Side Double Leg Lift
Unsupported Side Double Leg Lift
Incline Side Plank, Hand
Incline Side Plank, Forearm
Side Plank, Hand, Knee
Side Plank, Forearm, Knee
Side Plank, Hand, Split Stance
Side Plank, Forearm, Split Stance
Side Plank, Hand, Feed Stacked
Side Plank, Forearm, Feed Stacked
Side Plank, Hand, One Foot
Side Plank, Forearm, One Foot
Dynamic Side Plank
Bird Dog
Dead Bug
Lateral Leg Drop
Superman
McGill-Style Curl Up
Progression 2: Small Equipment Required
A. Just Teach It To Me!
A. Just Teach It To Me!
A. Just Teach It To Me!
Static Front Plank
All Limbs
Incline Front Plank - Hands, Knees
Front Plank - Hands, Knees
Stability Ball Front Plank - Hands, Ball at Hips
Stability Ball Front Plank - Hands, Ball at Thighs
Stability Ball Front Plank - Hands, Ball at Knees
Front Plank - Forearms, Knees
Stability Ball Front Plank - Hands, Ball at Shins
Front Plank - Hands, Feet
BOSU Front Plank - Hands on BOSU, Feet
BOSU Front Plank - Hands, Feet on BOSU
Reverse BOSU Front Plank - Hands on BOSU, Feet
Reverse BOSU Front Plank - Hands, Feet on BOSU
Front Plank - Forearms, Feet
BOSU Front Plank - Forearms on BOSU, Feet
BOSU Front Plank - Forearms, Feet on BOSU
Reverse BOSU Front Plank - Forearms, Feet on BOSU
Stability Ball Front Plank - Hands on Ball
Stability Ball Front Plank - Hands, Feet on Ball
Stability Ball Front Plank - Forearms on Ball
TRX Front Plank - Hands, Feet in TRX
TRX Front Plank - Forearms, Feet in TRX
Feet Stacked
Front Plank - Hands, Feet Stacked
Front Plank - Forearms, Feet Stacked
BOSU Front Plank - Hands, Feet Stacked on BOSU
BOSU Front Plank - Forearms, Feet Stacked on BOSU
Reverse BOSU Front Plank - Hands, Feet Stacked on BOSU
Reverse BOSU Front Plank - Forearms, Feet Stacked on BOSU
Stability Ball Front Plank -Hands, Feet Stacked on Ball
TRX Front Plank - Hands, Feet Stacked in TRX
TRX Front Plank - Forearms, Feet Stacked in TRX
One Leg
Front Plank - Hands, One Foot
Front Plank - Forearms, One Foot
BOSU Front Plank - Hands on BOSU, One Foot
BOSU Front Plank - Hands, One Foot on BOSU
BOSU Front Plank - Forearms on BOSU, One Foot
BOSU Front Plank - Forearms, One Foot on BOSU
Reverse BOSU Front Plank - Hands on BOSU, One Foot
Reverse BOSU Front Plank - Hands, One Foot on BOSU
Reverse BOSU Front Plank - Forearms, One Foot on BOSU
Stability Ball Front Plank - Hands, One Foot on Ball
TRX Front Plank - Hands, One Foot in TRX
TRX Front Plank - Forearms, One Foot in TRX
One Arm
Front Plank - One Hand, Feet
Front Plank - One Forearm, Feet
BOSU Front Plank - One Hand on BOSU, Feet
BOSU Front Plank - One Hand, Feet on BOSU
BOSU Front Plank - One Forearm, Feet
Reverse BOSU
Stability Ball Front Plank - One Hand on Ball, Feet
Stability Ball Front Plank - One Hand, Feet on Ball
TRX Front Plank - One Hand, Feet in TRX
TRX Front Plank - One Forearm, Feet in TRX
One Arm, Feet Stacked
Front Plank - One Hand, Feet Stacked
Front Plank - One Forearm, Feet Stacked
BOSU Front Plank - One Hand on BOSU, Feet Stacked
BOSU Front Plank - One Forearm on BOSU, Feet Stacked
BOSU Front Plank - One Hand, Feet Stacked on BOSU
BOSU Front Plank - One Forearm, Feet Stacked on BOSU
Reverse BOSU Front Plank - One Hand on BOSU, Feet Stacked
Reverse BOSU Front Plank - One Hand, Feet Stacked on BOSU
Reverse BOSU Front Plank - One Forearm, Feet Stacked on BOSU
Stability Ball Front Plank - One Hand, Feet Stacked on Ball
TRX Front Plank - One Hand, Feet Stacked in TRX
TRX Front Plank - One Forearm, Feet Stacked in TRX
One Arm, One Leg
Front Plank - One Hand, One Leg
Front Plank - One Forearm, One Leg
BOSU Front Plank - One Hand on BOSU, One Foot
BOSU Front Plank - One Forearm on BOSU, One Foot
BOSU Front Plank - One Hand, One Foot on BOSU
BOSU Front Plank - One Forearm, One Foot on BOSU
Reverse BOSU Front Plank - One Hand on BOSU, One Foot
Reverse BOSU Front Plank - One Hand, One Foot on BOSU
Reverse BOSU Front Plank - One Forearm, One Foot on BOSU
Stability Ball Front Plank - One Hand on Ball, One Foot
Stability Ball Front Plank - One Forearm on Ball, One Foot
Stability Ball Front Plank - One Hand, One Foot on Ball
TRX Front Plank - One Hand, One Foot in TRX
TRX Front Plank - One Forearm, One Foot in TRX
Dynamic Front Plank
Front Plank-Downward Dog
Front Plank-Side Plank
Shoulder Touch Front Plank
Hand-Forearm Front Plank
Hip Dip Front Plank, Hands
Hip Dip Front Plank, Forearms
Mountain Climber
Wide Mountain Climber
Cross Mountain Climber
Stability Ball Front Plank Tuck
Stability Ball Front Plank Rotation Tuck
Stability Ball Front Plank Single Leg Tuck
Stability Ball Front Plank Rotation Single Leg Tuck
Front Plank Superman, Hands
Front Plank Superman, Forearms
Stability Ball Front Plank Superman, Hands on Ball
Stability Ball Front Plank Superman, Forearms on Ball
Stability Ball Front Plank Superman, Hands, Feet on Ball
Static Side Plank
Supported Side Double Leg Lift
Unsupported Side Double Leg Lift
Incline Side Plank, Hand
Incline Side Plank, Forearm
Bender Ball Side Lift
Side Plank, Hand, Knee
Side Plank, Forearm, Knee
Side Plank, Hand, Split Stance
Side Plank, Forearm, Split Stance
Side Plank, Hand, Feed Stacked
Side Plank, Forearm, Feed Stacked
Side Plank, Hand, One Foot
Side Plank, Forearm, One Foot
Dynamic Side Plank
Bird Dog
Dead Bug
Lateral Leg Drop
Superman
McGill-Style Curl Up
B. I Want to Know More
A. Just Teach It To Me!
A. Just Teach It To Me!
Static Front Plank
All Limbs
Incline Front Plank - Hands, Knees
Front Plank - Hands, Knees
Stability Ball Front Plank - Hands, Ball at Hips
Stability Ball Front Plank - Hands, Ball at Thighs
Stability Ball Front Plank - Hands, Ball at Knees
Front Plank - Forearms, Knees
Stability Ball Front Plank - Hands, Ball at Shins
Front Plank - Hands, Feet
BOSU Front Plank - Hands on BOSU, Feet
BOSU Front Plank - Hands, Feet on BOSU
Reverse BOSU Front Plank - Hands on BOSU, Feet
Reverse BOSU Front Plank - Hands, Feet on BOSU
Front Plank - Forearms, Feet
BOSU Front Plank - Forearms on BOSU, Feet
BOSU Front Plank - Forearms, Feet on BOSU
Reverse BOSU Front Plank - Forearms, Feet on BOSU
Stability Ball Front Plank - Hands on Ball
Stability Ball Front Plank - Hands, Feet on Ball
Stability Ball Front Plank - Forearms on Ball
TRX Front Plank - Hands, Feet in TRX
TRX Front Plank - Forearms, Feet in TRX
Feet Stacked
Front Plank - Hands, Feet Stacked
Front Plank - Forearms, Feet Stacked
BOSU Front Plank - Hands, Feet Stacked on BOSU
BOSU Front Plank - Forearms, Feet Stacked on BOSU
Reverse BOSU Front Plank - Hands, Feet Stacked on BOSU
Reverse BOSU Front Plank - Forearms, Feet Stacked on BOSU
Stability Ball Front Plank -Hands, Feet Stacked on Ball
TRX Front Plank - Hands, Feet Stacked in TRX
TRX Front Plank - Forearms, Feet Stacked in TRX
One Leg
Front Plank - Hands, One Foot
Front Plank - Forearms, One Foot
BOSU Front Plank - Hands on BOSU, One Foot
BOSU Front Plank - Hands, One Foot on BOSU
BOSU Front Plank - Forearms on BOSU, One Foot
BOSU Front Plank - Forearms, One Foot on BOSU
Reverse BOSU Front Plank - Hands on BOSU, One Foot
Reverse BOSU Front Plank - Hands, One Foot on BOSU
Reverse BOSU Front Plank - Forearms, One Foot on BOSU
Stability Ball Front Plank - Hands, One Foot on Ball
TRX Front Plank - Hands, One Foot in TRX
TRX Front Plank - Forearms, One Foot in TRX
One Arm
Front Plank - One Hand, Feet
Front Plank - One Forearm, Feet
BOSU Front Plank - One Hand on BOSU, Feet
BOSU Front Plank - One Hand, Feet on BOSU
BOSU Front Plank - One Forearm, Feet
Reverse BOSU
Stability Ball Front Plank - One Hand on Ball, Feet
Stability Ball Front Plank - One Hand, Feet on Ball
TRX Front Plank - One Hand, Feet in TRX
TRX Front Plank - One Forearm, Feet in TRX
One Arm, Feet Stacked
Front Plank - One Hand, Feet Stacked
Front Plank - One Forearm, Feet Stacked
BOSU Front Plank - One Hand on BOSU, Feet Stacked
BOSU Front Plank - One Forearm on BOSU, Feet Stacked
BOSU Front Plank - One Hand, Feet Stacked on BOSU
BOSU Front Plank - One Forearm, Feet Stacked on BOSU
Reverse BOSU Front Plank - One Hand on BOSU, Feet Stacked
Reverse BOSU Front Plank - One Hand, Feet Stacked on BOSU
Reverse BOSU Front Plank - One Forearm, Feet Stacked on BOSU
Stability Ball Front Plank - One Hand, Feet Stacked on Ball
TRX Front Plank - One Hand, Feet Stacked in TRX
TRX Front Plank - One Forearm, Feet Stacked in TRX
One Arm, One Leg
Front Plank - One Hand, One Leg
Front Plank - One Forearm, One Leg
BOSU Front Plank - One Hand on BOSU, One Foot
BOSU Front Plank - One Forearm on BOSU, One Foot
BOSU Front Plank - One Hand, One Foot on BOSU
BOSU Front Plank - One Forearm, One Foot on BOSU
Reverse BOSU Front Plank - One Hand on BOSU, One Foot
Reverse BOSU Front Plank - One Hand, One Foot on BOSU
Reverse BOSU Front Plank - One Forearm, One Foot on BOSU
Stability Ball Front Plank - One Hand on Ball, One Foot
Stability Ball Front Plank - One Forearm on Ball, One Foot
Stability Ball Front Plank - One Hand, One Foot on Ball
TRX Front Plank - One Hand, One Foot in TRX
TRX Front Plank - One Forearm, One Foot in TRX
Dynamic Front Plank
Front Plank-Downward Dog
Front Plank-Side Plank
Shoulder Touch Front Plank
Hand-Forearm Front Plank
Hip Dip Front Plank, Hands
Hip Dip Front Plank, Forearms
Mountain Climber
Wide Mountain Climber
Cross Mountain Climber
Stability Ball Front Plank Tuck
Stability Ball Front Plank Rotation Tuck
Stability Ball Front Plank Single Leg Tuck
Stability Ball Front Plank Rotation Single Leg Tuck
Front Plank Superman, Hands
Front Plank Superman, Forearms
Stability Ball Front Plank Superman, Hands on Ball
Stability Ball Front Plank Superman, Forearms on Ball
Stability Ball Front Plank Superman, Hands, Feet on Ball
Static Side Plank
Dynamic Side Plank
Bird Dog
Dead Bug
Lateral Leg Drop
Superman
McGill-Style Curl Up
C. Highly Technical
A. Just Teach It To Me!
C. Highly Technical
Static Front Plank
All Limbs
Incline Front Plank - Hands, Knees
Front Plank - Hands, Knees
Stability Ball Front Plank - Hands, Ball at Hips
Stability Ball Front Plank - Hands, Ball at Thighs
Stability Ball Front Plank - Hands, Ball at Knees
Front Plank - Forearms, Knees
Stability Ball Front Plank - Hands, Ball at Shins
Front Plank - Hands, Feet
BOSU Front Plank - Hands on BOSU, Feet
BOSU Front Plank - Hands, Feet on BOSU
Reverse BOSU Front Plank - Hands on BOSU, Feet
Reverse BOSU Front Plank - Hands, Feet on BOSU
Front Plank - Forearms, Feet
BOSU Front Plank - Forearms on BOSU, Feet
BOSU Front Plank - Forearms, Feet on BOSU
Reverse BOSU Front Plank - Forearms, Feet on BOSU
Stability Ball Front Plank - Hands on Ball
Stability Ball Front Plank - Hands, Feet on Ball
Stability Ball Front Plank - Forearms on Ball
TRX Front Plank - Hands, Feet in TRX
TRX Front Plank - Forearms, Feet in TRX
Feet Stacked
Front Plank - Hands, Feet Stacked
Front Plank - Forearms, Feet Stacked
BOSU Front Plank - Hands, Feet Stacked on BOSU
BOSU Front Plank - Forearms, Feet Stacked on BOSU
Reverse BOSU Front Plank - Hands, Feet Stacked on BOSU
Reverse BOSU Front Plank - Forearms, Feet Stacked on BOSU
Stability Ball Front Plank -Hands, Feet Stacked on Ball
TRX Front Plank - Hands, Feet Stacked in TRX
TRX Front Plank - Forearms, Feet Stacked in TRX
One Leg
Front Plank - Hands, One Foot
Front Plank - Forearms, One Foot
BOSU Front Plank - Hands on BOSU, One Foot
BOSU Front Plank - Hands, One Foot on BOSU
BOSU Front Plank - Forearms on BOSU, One Foot
BOSU Front Plank - Forearms, One Foot on BOSU
Reverse BOSU Front Plank - Hands on BOSU, One Foot
Reverse BOSU Front Plank - Hands, One Foot on BOSU
Reverse BOSU Front Plank - Forearms, One Foot on BOSU
Stability Ball Front Plank - Hands, One Foot on Ball
TRX Front Plank - Hands, One Foot in TRX
TRX Front Plank - Forearms, One Foot in TRX
One Arm
Front Plank - One Hand, Feet
Front Plank - One Forearm, Feet
BOSU Front Plank - One Hand on BOSU, Feet
BOSU Front Plank - One Hand, Feet on BOSU
BOSU Front Plank - One Forearm, Feet
Reverse BOSU
Stability Ball Front Plank - One Hand on Ball, Feet
Stability Ball Front Plank - One Hand, Feet on Ball
TRX Front Plank - One Hand, Feet in TRX
TRX Front Plank - One Forearm, Feet in TRX
One Arm, Feet Stacked
Front Plank - One Hand, Feet Stacked
Front Plank - One Forearm, Feet Stacked
BOSU Front Plank - One Hand on BOSU, Feet Stacked
BOSU Front Plank - One Forearm on BOSU, Feet Stacked
BOSU Front Plank - One Hand, Feet Stacked on BOSU
BOSU Front Plank - One Forearm, Feet Stacked on BOSU
Reverse BOSU Front Plank - One Hand on BOSU, Feet Stacked
Reverse BOSU Front Plank - One Hand, Feet Stacked on BOSU
Reverse BOSU Front Plank - One Forearm, Feet Stacked on BOSU
Stability Ball Front Plank - One Hand, Feet Stacked on Ball
TRX Front Plank - One Hand, Feet Stacked in TRX
TRX Front Plank - One Forearm, Feet Stacked in TRX
One Arm, One Leg
Front Plank - One Hand, One Leg
Front Plank - One Forearm, One Leg
BOSU Front Plank - One Hand on BOSU, One Foot
BOSU Front Plank - One Forearm on BOSU, One Foot
BOSU Front Plank - One Hand, One Foot on BOSU
BOSU Front Plank - One Forearm, One Foot on BOSU
Reverse BOSU Front Plank - One Hand on BOSU, One Foot
Reverse BOSU Front Plank - One Hand, One Foot on BOSU
Reverse BOSU Front Plank - One Forearm, One Foot on BOSU
Stability Ball Front Plank - One Hand on Ball, One Foot
Stability Ball Front Plank - One Forearm on Ball, One Foot
Stability Ball Front Plank - One Hand, One Foot on Ball
TRX Front Plank - One Hand, One Foot in TRX
TRX Front Plank - One Forearm, One Foot in TRX
Dynamic Front Plank
Front Plank-Downward Dog
Front Plank-Side Plank
Shoulder Touch Front Plank
Hand-Forearm Front Plank
Hip Dip Front Plank, Hands
Hip Dip Front Plank, Forearms
Mountain Climber
Wide Mountain Climber
Cross Mountain Climber
Stability Ball Front Plank Tuck
Stability Ball Front Plank Rotation Tuck
Stability Ball Front Plank Single Leg Tuck
Stability Ball Front Plank Rotation Single Leg Tuck
Front Plank Superman, Hands
Front Plank Superman, Forearms
Stability Ball Front Plank Superman, Hands on Ball
Stability Ball Front Plank Superman, Forearms on Ball
Stability Ball Front Plank Superman, Hands, Feet on Ball
Static Side Plank
Dynamic Side Plank
Bird Dog
Dead Bug
Lateral Leg Drop
Superman
McGill-Style Curl Up
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