If you’re looking for some core moves that don’t rely on endless crunches, look no further. Former Navy SEAL DJ Shipley builds a stronger core by focusing on loading the trunk through different planes of movement, including exercises that target the often neglected lower back.

In a recent Instagram video from performance coach Vernon Griffith, the pair can be seen working through a series of core-focused moves.

In the caption, Griffith explained that strength remains central to his programming, whether that resistance comes from weights or simply bodyweight.

‘I always lean into strength with programming,’ he says. ‘Sometimes that comes from an external implement, sometimes it’s just bodyweight only, but quality movement is always the number one priority.’

The session, taken from the GBRS Group Performance Program, uses four movements designed to build core strength while targeting the lower back.

The Workout

While Griffiths doesn’t specify rep and set ranges, we recommend working towards 8-12 reps either side and 30 metre lengths before swapping sides on the suitcase carries, with 3 sets of each.

A. Half Kneeling Dumbbell Dig and Chops x 8-12 reps either side and 3 sets

B. Half Kneeling Loaded Lateral Tilts x 8-12 reps either side and 3 sets

C. QL Focused Hip Drops x 8-12 reps either side and 3 sets

D. Suitcase Carries x 30 metres each side and 3 sets

How to Do the Moves

Half Kneeling Dumbbell Dig and Chops

• Start in a half-kneeling position, gripping a dumbbell with both hands.
• Swing the dumbbell diagonally across the body, controlling the weight through the full range.
• Do all of your reps on one side before swapping to the other.

Half Kneeling Loaded Lateral Tilts

• Start in a half-kneeling position with the weight at your side.
• Slowly tilt your torso sideways before using your core to return to an upright position.
• Do all of your reps on one side before swapping to the other.

QL Focused Hip Drops

• Start in a side plank position with your upper body supported by a bench.
• Lower and raise your hip under control.
• Do all of your reps on one side before swapping to the other.

Suitcase Carries

• Hold a heavy dumbbell or kettlebell in one hand.
• Walk along, while keeping your torso tall and level.
• Resist the weight pulling you sideways.
• Switch hands and repeat on the opposite side.

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