High-tension plank with a band around the wrists as you walk the hands forward and back to challenge shoulder stability and anti-extension core strength.

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Hug a Swiss ball between the arms and legs and roll side to side to train rotational control without stressing the low back with repeated flexion and extension.

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Quadruped crawl with knees just off the floor to train full-body coordination, trunk stiffness, and shoulder–hip linkage as you move forward or backward with control.

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Classic quadruped reach with opposite arm and leg to build spinal control, hip stability, and low-back-friendly trunk endurance in a supported position.

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Forearm plank with feet on sliders, sawing the body forward and back to level up anti-extension demands far beyond a standard plank hold.

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Front plank with the forearms or hands on a Bosu to add instability, forcing more shoulder control and deep core engagement to hold neutral alignment.

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Dead bug with a single arm reaching overhead at a time to increase anti-extension demand and challenge shoulder control while keeping the low back flat to the floor.

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Coordinated dead bug pattern moving arms and legs through a “round the world” sequence to train control through multiple vectors without losing trunk position.

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Foundational supine core drill with alternating arm and leg lowering while keeping the ribs down and low back pressed into the floor for spinal-friendly trunk work.

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Heel-tap variations starting with short ranges and building to longer reaches, great for scaling difficulty while maintaining solid lumbar control and breathing.

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Fast arm “chops” paired with bicycle-style legs to add rotational and coordination demands on top of a traditional dead bug pattern.

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Simple but powerful way to increase core tension by pressing the stationary arm and leg together while the same-side arm and leg move.

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Rocking the body slightly up and down in the dead bug position to increase time under tension and challenge trunk stiffness against motion.

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Press arms and legs into a Swiss ball while moving one limb at a time, ramping up core tension and bracing demand without high external load.

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Maintain a light squeeze on the Swiss ball between arms and legs as you alternate movement to help reinforce rib position and core engagement during motion.

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Pass the Swiss ball from shins to hands and back while fully extending arms and legs, making this one of the more demanding dead bug progressions in your library.

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Press the hands gently into a wall while performing dead bug leg movements, helping people feel true trunk tension and rib position without heavy loading.

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Use a kettlebell as a counterweight while moving arms and legs to increase challenge to the deep core and shoulders without overloading the spine directly.

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Hold a Swiss ball between hands and shins during dead bug patterns to add a simple but effective challenge to trunk tension and coordination.

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Anchor bands overhead or behind you to add external resistance to the arms or legs during the dead bug, scaling tension for higher-level core work.

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Use light to moderate dumbbells in the hands to progress dead bug difficulty, adding load while still prioritizing lumbar position and breathing control.

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Side plank loaded with a dumbbell to ramp up lateral trunk demand, shoulder stability, and hip control on the support side.

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Reach one arm at a time from a front plank to challenge anti-rotation control while maintaining level hips and a strong midline brace.

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Rock your body forward and back in a front plank position to increase lever length and make the anterior core work significantly harder to stay neutral.

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Tap alternating elbows or shoulders while holding a plank to train stability against small disturbances without letting the trunk twist or drop.

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Transition between forearm and high plank positions to blend core endurance with shoulder strength and controlled movement of the trunk.

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Rotate between front and side plank positions to train anti-rotation, lateral stability, and smooth transitions while maintaining spinal alignment.

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Tap alternating glutes with your hands from a plank position to challenge hip control and trunk stability without losing a neutral spine.

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Drag a kettlebell side to side under the body during a plank to increase anti-rotation demand and mix in a small loaded reach component.

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Drive the knee toward the elbow in a controlled manner from a plank to blend hip mobility, trunk strength, and anterior chain loading in one movement.

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Walk the hands over and back across a small object while holding plank posture to increase time under tension and lateral control demands.

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Loaded carry with a single kettlebell at your side, plus progression options, to train anti-lateral flexion, grip strength, and hip–trunk control while walking or marching.

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Side plank with the bottom knee bent and supported on the floor, making lateral trunk strengthening accessible early in rehab or for those new to side planks.

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Add top-leg raises to a modified side plank to blend lateral core endurance with glute med strength in a joint-friendly, supported setup.

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Reactive neuromuscular training setup with a band pulling the knees while you control trunk and hip position, teaching better alignment under load and motion.

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A powerful way to improve core stiffness, pelvic control, and anti-rotation strength by maintaining constant pressure into a Swiss ball while hovering in a bear crawl position

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Supine plank with hips driven up toward the ceiling to strengthen the posterior chain and challenge shoulder extension and trunk control from the backside.

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Classic side plank hold to build lateral trunk endurance, shoulder stability, and hip strength—an essential building block for many of your progressions.

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Lift the top leg into a star position while holding a side plank to push lateral stability, hip strength, and balance to a higher level of difficulty.

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Perform your side plank with the forearm or feet on a Bosu to increase instability and demand more from the core and shoulder stabilizers.

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Elevate the feet on a bench or step while side planking to increase lever length and loading on the lateral core and hip musculature.

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Add top-leg raises to a full side plank to challenge glute med, lateral trunk, and hip control simultaneously in a demanding frontal-plane drill.

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Drive the top knee toward the chest from a side plank to incorporate hip flexion work and dynamic trunk control under load.

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Lift and lower the top leg in a controlled fashion while holding a side plank to build lateral hip strength on top of a solid core base.

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Thread the top arm under the body and rotate, then return to open side plank, to integrate controlled rotation with strong lateral trunk support.

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March in place with a single heavy weight at your side to train unilateral trunk stability, hip control, and posture under load in a small footprint drill.

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Place feet on sliders and crawl forward, backward, or diagonally in a plank to hammer the entire anterior core while keeping the shoulders and hips stable.

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Kneeling rollout on a Swiss ball to train anti-extension strength in a way that is often more joint-friendly than full ab wheel rollouts for many people.

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Forearms on a Swiss ball while making slow circles to hit anti-extension and anti-rotation at once, creating a high-demand core challenge in a small space.

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A collection of Stir the Pot progressions that layer in different directions, tempos, and ranges to push core control and shoulder endurance even further.

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Simple one-sided carry to teach upright posture and anti-lateral flexion strength, serving as a great entry point before progressing to more advanced carry variations.

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Forearms on a Swiss ball with a sawing motion forward and back to create an intense anti-extension challenge on an unstable surface for the entire anterior chain.

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Plank variations performed with the forearms on a Swiss ball to challenge core stability and shoulder control beyond ground-based plank work.

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