Core Control

Hold steady. Move slowly. Give the small details your attention.

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Workout link

https://trainwithrhythm.com/training/core-control

Workout text

Core Control
Plank (Bodyweight): 3 sets x 20 sec. Prepare 10 sec before each timed effort. Rest 60 sec between sets. Rest 60 sec before the next movement.
Side Plank (Bodyweight): 2 sets x 15 sec per side; complete left and right in each set. Prepare 10 sec before each timed effort. Rest 60 sec between sets. Rest 60 sec before the next movement.
Hanging Leg Raise (Bodyweight): 3 sets x 8 reps. Rest 60 sec between sets. No rest after the final set.

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3 MOVEMENTS — 8 SETS

START HERE IF: A focused core session
BRING: Floor space + pull-up bar
THE STRUCTURE: 3 movements · straight sets

YOUR SESSION

Every set. Every rest.

01
Block 1 · Straight sets
Plank
3 sets
SET 01Plank20 sec10 sec preparation
60sRest
SET 02Plank20 sec10 sec preparation
60sRest
SET 03Plank20 sec10 sec preparation
60 sec rest before the next block
02
Block 2 · Straight sets
Side Plank
2 sets
SET 01Side Plank15 sec / side10 sec preparation
60sRest
SET 02Side Plank15 sec / side10 sec preparation
60 sec rest before the next block
03
Block 3 · Straight sets
Hanging Leg Raise
3 sets
SET 01Hanging Leg Raise8 reps
60sRest
SET 02Hanging Leg Raise8 reps
60sRest
SET 03Hanging Leg Raise8 reps

Per-side targets mean left and right in every set.

Make it yours.

Each hold starts with 10 seconds to get into position. Side plank targets apply to each side.