Fitness

Core Training Essentials

Train Your Core the Way Your Body Actually Works

12 lessons4 modules9h 0m durationbeginner level

Instructor: StretchLearn Faculty

About this course

Most people think core training means sit-ups and visible abs. This course dismantles that myth and replaces it with the science of spinal stability, intra-abdominal pressure, and anti-movement strength. Drawing on the work of Dr. Stuart McGill and other leading researchers, you will learn how the deep stabilisers, obliques, and posterior chain work together. Every lesson is practical: you will learn to brace, breathe, and load correctly before adding complexity.

Curriculum

Module 1: What the Core Actually Is3 lessons

The Core as a Cylinder, Not a Six-PackPreview45m
Deep vs. Superficial: Two Subsystems, One Job🔒45m
Assessing Your Starting Point🔒45m

Module 2: The McGill Big Three and Anti-Movement Foundations3 lessons

The McGill Curl-Up and Why It Beats Sit-Ups🔒45m
The Side Plank and Anti-Lateral Flexion Training🔒45m
The Bird Dog and Anti-Extension Control🔒45m

Module 3: Expanding the Anti-Movement Toolkit3 lessons

Anti-Rotation: Pallof Press and Its Variations🔒45m
Loaded Carries: The Walking Plank🔒45m
The Plank Family — Building Endurance, Not Duration Records🔒45m

Module 4: Integrating Core into Your Training Programme3 lessons

Bracing Mechanics in Compound Lifts🔒45m
Designing Your Weekly Core Programme🔒45m
Long-Term Habits, Common Mistakes, and Progressive Overload🔒45m