Specialisation · Popular

Core

Real core work — bracing, flexion, rotation and the anti-rotation nobody does.

48Distinct sessions
4Week block
4Days a week
3Levels

See every movement

Core workout groups

Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.

01 Core24 sessions · 144 main slots View group

Abdominals: 95 main slots
Obliques: 46 main slots
Abductors: 3 main slots

WORKOUT ANIMATION45 Degree Bicycle Twist Knee to Elbow

Choose movement

45 Degree Bicycle Twist Knee to Elbow
Ab Wheels Rollout
Ab Crunch Machine
Abdominal Crunches with Hold
Air Bike

24 workouts

Core — Week 1 Day 1 (Advanced)
Core — Week 1 Day 1 (Beginner)
Core — Week 1 Day 1 (Intermediate)
Core — Week 1 Day 3 (Advanced)
Core — Week 1 Day 3 (Beginner)
Core — Week 1 Day 3 (Intermediate)
Core — Week 2 Day 1 (Advanced)
Core — Week 2 Day 1 (Beginner)
Core — Week 2 Day 1 (Intermediate)
Core — Week 2 Day 3 (Advanced)
Core — Week 2 Day 3 (Beginner)
Core — Week 2 Day 3 (Intermediate)
Core — Week 3 Day 1 (Advanced)
Core — Week 3 Day 1 (Beginner)
Core — Week 3 Day 1 (Intermediate)
Core — Week 3 Day 3 (Advanced)
Core — Week 3 Day 3 (Beginner)
Core — Week 3 Day 3 (Intermediate)
Core — Week 4 Day 1 (Advanced)
Core — Week 4 Day 1 (Beginner)
Core — Week 4 Day 1 (Intermediate)
Core — Week 4 Day 3 (Advanced)
Core — Week 4 Day 3 (Beginner)
Core — Week 4 Day 3 (Intermediate)

02 Hips Core12 sessions · 48 main slots View group

Abdominals: 36 main slots
Obliques: 12 main slots

WORKOUT ANIMATIONBodyweight Windmill

Choose movement

Bodyweight Windmill
Dumbbell Low Windmill
Sledgehammer Swings
Unilateral Front Plank
Alternate Arm Leg Plank

12 workouts

Core — Hips and Core, Week 1 Day 2 (Advanced)
Core — Hips and Core, Week 1 Day 2 (Beginner)
Core — Hips and Core, Week 1 Day 2 (Intermediate)
Core — Hips and Core, Week 2 Day 2 (Advanced)
Core — Hips and Core, Week 2 Day 2 (Beginner)
Core — Hips and Core, Week 2 Day 2 (Intermediate)
Core — Hips and Core, Week 3 Day 2 (Advanced)
Core — Hips and Core, Week 3 Day 2 (Beginner)
Core — Hips and Core, Week 3 Day 2 (Intermediate)
Core — Hips and Core, Week 4 Day 2 (Advanced)
Core — Hips and Core, Week 4 Day 2 (Beginner)
Core — Hips and Core, Week 4 Day 2 (Intermediate)

03 Spec Obliques12 sessions · 48 main slots View group

Obliques: 48 main slots

Spec Obliques approved primary muscle map

WORKOUT ANIMATIONBodyweight Windmill

Choose movement

Bodyweight Windmill
Dumbbell Low Windmill
Med Ball Side Wall Slams
45 Degree Bicycle Twist Knee to Elbow
45 Degree Bicycle Twisting Crunch

12 workouts

Core — Obliques, Week 1 Day 4 (Advanced)
Core — Obliques, Week 1 Day 4 (Beginner)
Core — Obliques, Week 1 Day 4 (Intermediate)
Core — Obliques, Week 2 Day 4 (Advanced)
Core — Obliques, Week 2 Day 4 (Beginner)
Core — Obliques, Week 2 Day 4 (Intermediate)
Core — Obliques, Week 3 Day 4 (Advanced)
Core — Obliques, Week 3 Day 4 (Beginner)
Core — Obliques, Week 3 Day 4 (Intermediate)
Core — Obliques, Week 4 Day 4 (Advanced)
Core — Obliques, Week 4 Day 4 (Beginner)
Core — Obliques, Week 4 Day 4 (Intermediate)

What is in the block

Every session in Core, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.

48 sessions
4 weeks
4 days a week
Beginner / Intermediate / Advanced

Beginner16 sessions · 4 weeks

Week 1 · Day 16 exercises · 24 sets
Week 1 · Day 24 exercises · 18 sets
Week 1 · Day 36 exercises · 23 sets
Week 1 · Day 44 exercises · 19 sets
Week 2 · Day 16 exercises · 24 sets
Week 2 · Day 24 exercises · 18 sets
Week 2 · Day 36 exercises · 24 sets
Week 2 · Day 44 exercises · 19 sets
Week 3 · Day 16 exercises · 26 sets
Week 3 · Day 24 exercises · 21 sets
Week 3 · Day 36 exercises · 26 sets
Week 3 · Day 44 exercises · 19 sets
Week 4 · Day 16 exercises · 26 sets
Week 4 · Day 24 exercises · 21 sets
Week 4 · Day 36 exercises · 26 sets
Week 4 · Day 44 exercises · 19 sets

Intermediate16 sessions · 4 weeks

Week 1 · Day 16 exercises · 24 sets
Week 1 · Day 24 exercises · 18 sets
Week 1 · Day 36 exercises · 24 sets
Week 1 · Day 44 exercises · 18 sets
Week 2 · Day 16 exercises · 24 sets
Week 2 · Day 24 exercises · 18 sets
Week 2 · Day 36 exercises · 24 sets
Week 2 · Day 44 exercises · 19 sets
Week 3 · Day 16 exercises · 26 sets
Week 3 · Day 24 exercises · 21 sets
Week 3 · Day 36 exercises · 26 sets
Week 3 · Day 44 exercises · 18 sets
Week 4 · Day 16 exercises · 26 sets
Week 4 · Day 24 exercises · 21 sets
Week 4 · Day 36 exercises · 26 sets
Week 4 · Day 44 exercises · 19 sets

Advanced16 sessions · 4 weeks

Week 1 · Day 16 exercises · 26 sets
Week 1 · Day 24 exercises · 21 sets
Week 1 · Day 36 exercises · 26 sets
Week 1 · Day 44 exercises · 21 sets
Week 2 · Day 16 exercises · 26 sets
Week 2 · Day 24 exercises · 21 sets
Week 2 · Day 36 exercises · 26 sets
Week 2 · Day 44 exercises · 21 sets
Week 3 · Day 16 exercises · 26 sets
Week 3 · Day 24 exercises · 21 sets
Week 3 · Day 36 exercises · 26 sets
Week 3 · Day 44 exercises · 21 sets
Week 4 · Day 16 exercises · 26 sets
Week 4 · Day 24 exercises · 21 sets
Week 4 · Day 36 exercises · 26 sets
Week 4 · Day 44 exercises · 21 sets

What this block is

Core runs as a 4-week block, 4 days a week, and there are 48 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.

It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.

It carries the Recomp nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.

Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.

How you actually get it

Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.

The rest of the Specialisation tier

Four weeks pointed at one thing, with enough around it to keep you balanced.

Ab Specialisation
Direct ab work, not just planks
48 sessionsOpen
Adductors and Abductors
Inner and outer thigh, the bit most plans skip
48 sessionsOpen
Arms and Shoulders
Delts and arms twice a week, with enough around them to stay balanced
48 sessionsOpen
Back Specialisation
Width and thickness, rows and pull-downs
48 sessionsOpen
Bicep Specialisation
Curls with a reason behind each one
48 sessionsOpen
Chest Specialisation
Press angles that actually change the stimulus
48 sessionsOpen
Core with Kit
Ab wheel, hanging work and the stability ball
48 sessionsOpen
Forearm and Grip
Grip that stops failing before the lift does
48 sessionsOpen
Glute Specialisation
Hips and glutes, loaded properly
48 sessionsOpen
Hamstring Specialisation
Hinge and curl, the back of the leg
48 sessionsOpen
Lower Back and Erectors
The muscles that keep you upright
48 sessionsOpen
Mid Back Specialisation
Between the shoulder blades, for posture
48 sessionsOpen
Oblique Specialisation
The sides of your middle, trained on purpose
48 sessionsOpen
Quad Specialisation
Front of the thigh, squats and step work
48 sessionsOpen
Shoulder Specialisation
All three heads, not just the front
48 sessionsOpen
Trap Specialisation
Upper back and neck, shrugs and carries
48 sessionsOpen
Tricep Specialisation
Two thirds of your arm, trained like it
48 sessionsOpen

Browse another tier

Want core built into a plan?

You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.

Build my plan

The 48 sessions on this page are counted from the live library, excluding anything retired. Back to the Specialisation tier · the whole library.

Core

Core workout groups

What is in the block

What this block is

The rest of the Specialisation tier

Ab Specialisation

Adductors and Abductors

Arms and Shoulders

Back Specialisation

Bicep Specialisation

Chest Specialisation

Core with Kit

Forearm and Grip

Glute Specialisation

Hamstring Specialisation

Lower Back and Erectors

Mid Back Specialisation

Oblique Specialisation

Quad Specialisation

Shoulder Specialisation

Trap Specialisation

Tricep Specialisation

Browse another tier

Want core built into a plan?