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Author: Richard Symister

How to Stop F#*king Up Your Back: Learn the Acronym C.O.R.E.

I cringe, watching folks doing 3-minute planks, experimenting with random YouTube videos or virtual classes, or performing crunch after crunch after crunch! 

Stop wasting your time, effort,  and putting yourself at a higher risk of injury. Keep these C.O.R.E. Principles in mind when designing your well-balanced, core stability program.

  1. Control your movement

The core is a controlled and coordinated system. Neither alignment nor breathing should go out the window once you increase speed, intensity, or load. Master technique & form before your load.

  1. Get Organized

The core is an organized system. Timing. Strength. Balance. They are all uber important. Pain? Old injury? Weakness? They can all teach your core system bad habits.

Get an athletic movement screen to make sure you are firing on all cylinders, and that all cylinders are firing in unison.

  1. Repeat with perfection 

The core is a highly repetitive system. OK, you look pretty good for three sets of 10 repetitions, but what happens when you try to match the duration of your activity or sport?  Once you lose form or technique, you should stop the exercise! Shoot for clean reps, the last looking just as good as the first.

  1. Endure the long haul 

The core is a system relying on endurance. Stop counting reps and start counting time.  Gradually build your muscular endurance capacity that mimics your particular activity or sport’s needs. 

Know the C.O.R.E acronym for a more efficient and effective training program. The more you know, the better you grow. 

See how we break down your C.O.R.E. and much more in our C.O.R.E. 101 video.

Heal. Move. STABILIZE. Evolve.