All core exercises organized by sub-pattern: anti-extension, anti-rotation, anti-lateral flexion, and rotational/force transfer.
| Exercise | Equipment | Unilateral | Timed | Primary Regions |
|---|
| Plank | bodyweight | no | yes | core |
| Dead Bug | bodyweight | no | no | core |
| Exercise | Equipment | Unilateral | Timed | Primary Regions |
|---|
| Pallof Press | full_gym | no | no | core |
| Bird Dog | bodyweight | yes | no | core |
| Plank Shoulder Tap | bodyweight | no | no | core |
Kettlebell Halo | kettlebells, full_gym | no | no | core |
| Exercise | Equipment | Unilateral | Timed | Primary Regions |
|---|
| Side Plank | bodyweight | yes | yes | core, hips |
| Side Plank Hip Dip | bodyweight | yes | no | core, hips |
Copenhagen Plank | bodyweight | yes | yes | core, hips |
| Exercise | Equipment | Unilateral | Timed | Primary Regions |
|---|
| Band Chop | full_gym | no | no | core |
| Band Lift | full_gym | no | no | core |
Windmill | kettlebells, full_gym | yes | no | core, hips |