Sample Weekly Core Program (Heavy Stability Day)
Example training day Galpin walks through: pick one exercise from each broad movement category (anti-extension, anti-rotation/anti-lateral flexion, flexion), heavy load 6-12 reps, 2-3 working sets, prioritizing stability under load.
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
4-
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)CertaintyexplicitrecommendationAnti-extension exercise — loaded dead bug with ~50-60lb kettlebell -
In a protocol Alternative
Ab wheel rollouts are a recommended anti-extension exercise that heavily activates rectus abdominis with minimal spinal compression.
PW▶ 1:15:40CertaintyexplicitrecommendationAb wheel rollout offered as alternative anti-extension exercise -
In a protocol
Heavy single-side suitcase carries are recommended as an anti-lateral-flexion and anti-rotation exercise that allows very heavy loading of the core safely.
PW▶ 1:17:50Dosage6-12 reps walking with heavy unilateral loadCertaintyexplicitrecommendationAnti-rotation/anti-lateral flexion — heavy suitcase carry -
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 repsCertaintyexplicitrecommendationFlexion exercise — cable crunch loaded heavy