5-Step Core Progression
Galpin's personal 5-phase progression model for systematically building core strength and ensuring safety before adding load and dynamic movement.
Assembled by Cited from Andy Galpin's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
5-
In a protocol
Use planks as the first step in core progression: an isometric hold to develop position control and fatigue resistance before progressing to loaded/dynamic work.
PW▶ 1:30:30Dosagehold 45-90 seconds depending on age/fitnessCaveatsdon't rely solely on planks for full core developmentCertaintyexplicitrecommendationStep 1: isometric control with fatigue resistance (plank example) -
In a protocol
Dead bugs (optionally loaded with kettlebell, ankle weights, or bands) are recommended as anti-extension exercise that loads the core without spinal compression.
PW▶ 1:16:10Dosage6-12 reps with added load (e.g., 50-60lb kettlebell)CertaintyexplicitrecommendationStep 2/3: anti-extension/eccentric — dead bug with optional heavy load -
In a protocol
When doing flexion-based ab work, curl up and down one vertebra at a time to reduce risk of aggravating low back pain.
“move one vertebrae at a time
PW▶ 1:08:10Dosagesegmented curl on the way up and downCaveatslimited published research, based on personal experienceCertaintypersonal onlyrecommendationTechnique cue used during phase 3 weighted/decline crunch eccentric work -
In a protocol
Cable crunches allow heavy concentric loading of the rectus abdominis without spinal compression, useful for both aesthetics and progression.
PW▶ 1:18:10Dosage6-12 heavy repsCertaintyexplicitrecommendationStep 4: concentric movement to fatigue (cable crunch with moderate load) -
In a protocol
Galpin's 5-step core progression: (1) isometric control to fatigue, (2) anti-movement/eccentric to fatigue, (3) anti/eccentric with heavy load, (4) concentric to fatigue, (5) concentric with heavy load.
PW▶ 1:30:00Dosage5 sequential phases as describedCaveatspersonal opinion, not strictly research-derivedCertaintypersonal onlystrong endorsementThe overarching framework concept itself
How this protocol has evolved
Galpin presents this as his current personal framework, acknowledging it is not strictly research-derived.