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core training program on the Procedos Platform9

Here is a complete core training program on the Procedos Platform9, divided into three categories:

  1. Standing core exercises without weights

  2. Core exercises with dumbbells

  3. Core exercises with resistance bands at different anchor points

Each exercise is designed to emphasize movement in multiple planes (sagittal, frontal, transverse) and various foot positions to reflect the real-world functionality and importance of position-based training.

🟢 10 Standing Core Exercises Without Weights

Goal: Mobility, stability, and rotational control using body weight only.
Instruction: Perform each movement from at least 2 different foot positions on the Platform9 (e.g., positions 2, 5, 7, 9).

  1. Reach & Twist

    • Feet: 2 & 10

    • Reach one arm overhead and rotate your torso to the opposite side.

  2. Side Lean Stretch

    • Feet: 3 & 9

    • Side bend with one arm reaching over your head.

  3. Diagonal Cross Crunch (Standing)

    • Feet: 5 & 11

    • Bring opposite elbow to knee while maintaining balance.

  4. Overhead Reach & Pull Down

    • Feet: 4 & 8

    • Simulate pulling a rope down from above using both arms.

  5. Standing Knee Drive

    • Feet: 6 & 10

    • Drive the knee upward as you pull your arms down.

  6. Torso Rotation Sweep

    • Feet: 2 & 8

    • Swing both arms in an arc from one side to the other with torso rotation.

  7. Reach Around Spiral

    • Feet: 3 & 7

    • One arm up, one down – rotate in a spiral motion.

  8. Standing Windmill

    • Feet: wide stance (3 & 9)

    • Reach one hand toward the opposite foot in a rotational hinge.

  9. Sagittal Arm Swings

    • Feet: 5 & 11

    • Controlled swinging of the arms forward and backward while keeping core engaged.

  10. Triple Plane Reach

  • Neutral position (center)

  • Combine forward reach, side bend, and rotation in a single flow.

🟠 10 Core Exercises with Dumbbells on Platform9

Goal: Strength and stability with added resistance; movement in multiple directions.

  1. Overhead Weighted Side Bends

    • Hold one or both dumbbells overhead and lean to each side.

  2. Rotational Press

    • Rotate the torso while pressing a dumbbell overhead.

  3. Weighted Chop (High to Low)

    • Diagonal chop movement from shoulder to opposite hip.

  4. Single Arm Overhead Hold + March

    • Hold a dumbbell overhead with one arm, march in place.

  5. Lunge with Rotation and Press

    • Lunge to a Platform9 position, rotate the torso with a dumbbell.

  6. Halo Circles

    • Circle the dumbbell around your head, activating the core throughout.

  7. Squat to Curl & Twist

    • Squat down, curl the dumbbell, then twist the torso.

  8. Weighted Reach & Pivot

    • Reach forward or overhead with a dumbbell while pivoting on one foot.

  9. Offset Carry Walk

    • Carry a dumbbell on one side and walk between Platform9 positions (e.g., 2 to 10).

  10. Deadlift to Row with Rotation

  • Perform a hip hinge, then row and rotate the torso.

🔵 10 Core Exercises with Resistance Bands (Different Anchor Points)

Goal: Highlight position-based strength and the importance of directional force production.

  1. Standing Anti-Rotation Hold

    • Band anchored at chest height; stand sideways and hold the band out.

  2. High to Low Woodchopper

    • Anchor high; perform a downward diagonal pull across the body.

  3. Standing Band Rotation

    • Stand sideways to the anchor and rotate through the torso.

  4. Overhead Band Pull-Down

    • Pull band from overhead toward your chest or hips.

  5. Split Stance Pallof Press

    • Feet in asymmetrical Platform9 positions (e.g., 3 & 9), press band straight ahead.

  6. Lateral Walk with Band Pull

    • Step laterally across the Platform while pulling the band.

  7. Reverse Chop (Low to High)

    • Band anchored low; pull diagonally upward.

  8. Banded Knee Drive

    • Band anchored behind you; drive your knee upward against resistance.

  9. Sagittal Plane Push-Pull

    • One hand pushes the band forward while the other pulls back (like a bow & arrow).

  10. Triple Plane Band Combo

  • Combine a forward pull, side bend, and rotation with the band from a fixed anchor point.

 

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