Core & Spine

Neutral Spine Strength Circuit

Anti-Flexion Core Stability Training

Build the strength to hold a neutral spine under load — the foundation of injury-free movement.

22 min · Intermediate

Routine steps

1. McGill big three: curl-up, side plank, bird-dog
2. Romanian deadlift — 3 × 10 reps
3. Suitcase carry — 3 × 30 m each side
4. Stir the pot plank — 3 × 8 rotations
5. Reverse hyper — 3 × 12 reps