Core & Stability
A strong core protects your spine under load and transfers power from your legs to your pack. This isn't about abs; it's about bulletproofing your trunk for the backcountry.
Core Principles
- 1. Anti-Extension: Preventing your lower back from arching under a heavy pack.
- 2. Anti-Rotation: Resisting twisting forces when navigating uneven terrain.
- 3. Isometric Strength: Holding efficient postures for long durations (glassing, hiking).
Sample Workout: "Iron Trunk"
Beginner / Intermediate 20 Minutes
Circuit (3 Rounds)
- Weighted Plank (45 seconds)
- Pallof Press (15 reps per side)
- Suitcase Carry (50 meters per side)
- Rest 90 seconds between rounds