Core

Core

Use these videos to build functional strength that you can take off the mat and into your sport, no matter where your training leads. Your core is your powerhouse. It moves you forward, stabilizes your spine, protects you from injury, and so much more. And when you train it in a way that supports the engineering of your body, it makes everything work better — kind of like an internal connecting of the dots. It lights you up from the inside out.

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Core
  • Functional Core

    Functional (practical) core strength means core muscles that are strong enough to safely and effectively power sport and life movement. Use this routine to build a foundation of deep core strength that will help you gain and sustain power when you walk, run, cycle, and more.
    – Focus: core strengt...

  • Core Balance

    Use this core routine to activate and strengthen your front and back "packs" while moving your arms and legs in opposition — mimicking functional movement and easing muscular imbalances as you go.
    – Focus: core strength
    – Key muscles: core, back
    – When: pre-workout or cross-training

  • Core Training

    Use this routine to activate and strengthen your core muscles to keep your spine long and stable, helping to mitigate back pain and injuries, and optimize your posture for powerful, functional movement. Added bonus: you'll move outside your usual range of motion for big benefits.
    – Focus: core st...

  • Full Body Core

    Use this core routine to work your entire body as the integrated unit it's designed to be by incorporating your shoulders and upper back, plus your extremities. Includes core activation and plank variations to increase your total body strength and stability.
    – Focus: core strength
    – Key muscles: ...

  • Run Your Core

    Build core strength to stabilize your structure for functional (running!) movement, so that you can gain and sustain power even when you get tired. Don't waste time flailing around on your back. Instead, mimic your most common movement pattern to gain practical strength you can actually use.
    - Fo...

  • Core Strength with Alysia Montaño

    Your core is your powerhouse — it's the engine for your extremities. Join Olympian Alysia Montaño at one of her local training spots for a quick routine to activate and strengthen your core muscles for running and beyond.
    - Focus: core strength
    - Key muscles: core, hips, glutes
    - When: pre-workou...

  • Quick Core Reset for Moms

    Use this quick routine to reconnect to and strengthen your core post-baby and become more aware of how your whole body is involved in optimal core function.
    - Focus: strength
    - Key muscles: core, back
    - When: cross-training

  • Running Efficiency Boost

    Use this routine to strengthen your glutes and core, increase hip mobility, improve arm swing, and optimize your form for the miles ahead.
    - Focus: strength, performance
    - Key muscles: glutes, hips, core, back, shoulders
    - When: pre-run or cross-training
    - Suggested props: strap/belt/tie, 2 block...

  • Workout Day Warm Up

    Use this dynamic warm up to encourage turnover while connecting your mind, body, and breath. Incorporates low reps to hit all your key running muscles quickly including activation for your glutes, back, and core to help you get the most out of the miles ahead.
    - Focus: warm up, performance
    - Key ...

  • How to Activate Your Core

    Your core is your powerhouse — it powers all of your movement. Use this routine pre-workout or on cross-training days to make sure these key muscles are awake and doing their job to optimize your power and prevent injuries.
    - Focus: strength, performance
    - Key muscles: core, back
    - When: pre-work...