Dr. Gains

1. Warm Up | Planked Scapular Protractions (Bodyweight)

2A. Workout | 2X Failure Hanging Bent-Knee Leg Raises with PPT (Pull-Up Bar + DB)

2B. Workout | 2X Failure TRUE Kneeling Curl-Downs (Cable)

3A. Workout | Side-Lying U-Shape Side-Bends with Hip Abduction (Optional Bosu Ball)

3B. Workout | Landmine Stiff-Arm Oblique Twists (Barbell)

4. Total Core Finisher | Twisting Contralateral Jackknife Crunches (Bodyweight)

5. (Optional) Combo Finisher | Turkish Get-Up (DB or Kettlebell)

1. Warm Up | Serratus Anterior Upward Rotations - Bodyweight Version (Box or Bench)

2A. Workout | Kneeling Overhead Side Crunches (Cable)

2B. Workout | Standing Oblique Rollout (Straps)

3A. Workout | Incline Stiff-Arm Crunches - Standard (Cable + Inc. Bench)

3B. Workout | Decline Hip-Drop Full ROM PPT (Bench + Bodyweight)

5. Total Core Isometric Finisher | Protracted Plank (Bodyweight)

4. Total Core Eccentric Finisher | Incline Hybrid Crunch Rotations (Cable + Incl. Bench)

1. Warm Up | Side-Planked Scapular Abductions (Bodyweight)

2A. Workout | Standing DB Side-Bends (DB)

2B. Workout | Stability Hip-Drop Full ROM PPT (Stability Ball + Bodyweight)

3A. Workout | Supine Counter-Weighted Diagonal Leg Raises (DB + Bodyweight)

3B. Workout | Stiff-Leg Inverted Crunches (Bodyweight + Optional Bench)

4A. Oblique Finisher | Pivoting Rotational Oblique Twists - Combo Variation (Cable)

4B. Ab Finisher | Kneeling Rollout (Ab Roller or Sliders)

1. Warm Up | Russian Twists - Weightless (Bodyweight)

2A. Workout | Standing Diagonal Curl-Down (Cable)

2B. Workout | Simultaneous Concentric Steppers & Crunch Combo (Cables)

3A. Workout | Windmill Side-Dips (Kettlebell or DB)

3B. Workout | Rotational Oblique Twists - "Turned-Out" Variation (Cable)

4A. Oblique Finisher | Walking Low-Cable Oblique Side Bends (Cable)

4B. Ab Finisher | Stiff-Leg Raise & Inverted Crunch Combo (Bodyweight + Optional Bench)

1. Warm Up | Jackknife Crunches (Bodyweight)

2A. Workout | Decline Arm Bar Sit-Ups (DBs + Decl. Bench)

2B. Workout | Weighted Sit-Up (DBs)

2C. Workout | Supine Elevated-Leg Toe-Touches (Bodyweight)

3A. Workout | Total Oblique Elevated Side-Dips (Bodyweight)

3B. Workout | Side-Lying U-Shape Side-Bends with Hip Abduction (Optional Bosu Ball)

3C. Workout | Abducted Side Planks (Bodyweight)

4A. Workout | Hanging Supported Full PPT (Pull-Up Bar + Barbell)

4B. Workout | Decline Partial ROM PPT (Decl. Bench + Bodyweight)

4C. Workout | Sliding PPT - Push-Up Position (Sliders + Bodyweight)

1. Warm Up | Serratus Anterior Upward Rotation - Partials (Box or Bench)

2A. Workout | Hyperextended Behind-the-Head Ball Crunches - Partials (Stability Ball + DB)

2B. Workout | Stability Hip-Drop PPT - 1st Half "Lengthened" Partials (Stability Ball + Bodyweight)

3A. Workout | Straight "Up & Down" Oblique Side Bends - 1st Half Partials (Cable)

3B. Workout | Hanging Windshield Wipers - Partials (Pull-Up Bar)

4. Total Core Finisher | Diagonal Elbow-to-Knee Crunches w/ Hip Flexion - Partials (Cable)

5. (Optional) Combo Finisher | Turkish Get-Up (DB or Kettlebell)

1. Warm Up | Alternating Hollow Body Rocker Combo (Bodyweight)

2. Workout | 45 Degree Low-Cable Oblique Side Bends (Cable)

3. Workout | Alternating Steppers & Isometric Crunch Combo (Cables)

4. Workout | Rotational Oblique Twists - 90 Degree Variation (Cable)

5. Workout | TRUE Kneeling Curl-Downs (Cable)

6. Oblique Finisher | Single-Arm Farmer's Carry (DB)

7. Ab Finisher | Jackknife Crunches (Bodyweight)

1. Warm Up | Alternating Single-Arm Plank with Overhead Circles (DBs)

2A. Workout | Kneeling Overhead Side Crunches (Cable)

2B. Workout | Hyperextended Arm-Bar Ball Crunches (Stability Ball + DB)

2C. Workout | Decline Hip-Drop Full ROM PPT (Bench + Bodyweight)

2D. Workout | Rotational Oblique Twists - "Turned-In" Variation (Cable)

3A. Ab Finisher | Standing Rollout (Straps)

3B. Oblique Finisher | Standing Oblique Rollout (Straps)

1. Warm Up | Planked Scapular Protractions (Bodyweight)

2A. Workout | Total Oblique Elevated Side-Dips (Bodyweight)

2B. Workout | Twisting Contralateral Jackknife Crunches (Bodyweight)

3A. Workout | Hanging Supported Full ROM PPT (Pull-Up Bar + Barbell)

3B. Workout | Hanging Upside-Down Crunches (Pull-Up Bar)

4A. Oblique Finisher | Side-Lying U-Shape Side-Bends with Hip Abduction (Optional Bosu Ball)

4B. Ab Finisher | Stiff-Leg Raise & Inverted Crunch Combo (Bodyweight + Optional Bench)

1. Warm Up | Side-Planked Scapular Abductions (Bodyweight)

2. Workout | Standing Diagonal Curl-Down (Cable)

3. Workout | Diagonal Elbow-to-Knee Crunches with Hip Flexion (Cable)

4. Workout | TRUE Kneeling Curl-Downs (Cable)

5. Workout | Kneeling Overhead Side Crunches (Cable)

6. Workout | Counter-Weighted Twisting Leg Raises (Cable + Bodyweight)

7. Workout | Supine Hip-Drop Full ROM PPT (Bench + Bodyweight)

8. Workout | Hyperextended Ball Crunch Combo (Stability Ball + DB)

9. Workout | Landmine Stiff-Arm Oblique Twists (Barbell)

10. Total Core Finisher | Russian Twists - Weighted (Ball or Similar)

1. Warm Up | Rotational Force Squats (Cable)

2A. Workout | Decline Sit-Ups & Overhead Press Combo (DBs + Decl. Bench)

2B. Workout | Pivoting Rotational Oblique Twists - Combo Variation (Cable)

3A. Workout | Simultaneous Concentric Steppers & Crunch Combo (Cables)

3B. Workout | Walking Low-Cable Oblique Side Bends (Cable)

4. Total Core Finisher | Standing Rollout Combo (Straps)

5. Combo Finisher | Turkish Get-Up (DB or Kettlebell)

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