Protein
Spread protein across the day. Total daily needs depend on body weight, training load and energy intake.
Master the movement
Core
The core resists unwanted movement and transfers force. Use anti-extension, anti-rotation and controlled trunk-flexion work—not endless fast repetitions.
See exercises↓
5 foundational exercises
QUALITY REPS. SMART PROGRESS.
01
Exercise
Plank
Main target
Anterior core
Coaching cue
3 × 20–45 sec02Squeeze glutes, keep ribs down and breathe behind the brace.
Exercise
Hanging Leg Raise
Main target
Abs, hip flexors
Coaching cue
3 × 6–1203Avoid swinging; start with bent knees if needed.
Exercise
Dead Bug
Main target
Deep core control
Coaching cue
3 × 6–10/side04Keep the lower back gently connected to the floor while limbs move.
Exercise
Pallof Press
Main target
Anti-rotation core
Coaching cue
3 × 10–12/side05Stand tall and resist the cable pulling you sideways.
Exercise
Cable Crunch
Main target
Abdominals
Coaching cue
3 × 10–15Curl the ribs toward the pelvis without pulling only with the arms.
Safety: Stop for pain, dizziness, chest pain or unusual breathlessness. Seek qualified assessment for new or persistent symptoms.
Recovery essentials
FOOD FIRST. SUPPLEMENTS SECOND.
Carbs + fluids
Carbohydrate supports glycogen replacement; adjust fluids and electrolytes for sweat loss and climate.
Vitamin D
Adequate status supports muscle and bone health, but supplements do not guarantee recovery when deficiency is absent. Avoid high doses without testing and advice.
Vitamins C & E
Prefer fruit, vegetables, nuts and seeds. High-dose antioxidant supplements can blunt some beneficial training adaptations.
Omega-3 (not a vitamin)
Fish, walnuts and seeds can support a healthy dietary pattern. Do not self-treat inflammation or pain with supplements.
Sleep + rest
Consistent sleep, rest days and gradual training load are more foundational than any vitamin.
Now fuel the work