Running is a series of hops on one leg. On every landing the core doesn't create movement: it absorbs the impact, stops the hip dropping and resists the torsion of the arm swing, so the energy goes forward instead of side to side.
Three rounds is the full session. The fourth gets added once three come out with your technique intact to the end — if the hip starts dropping in the side plank on the last round, that round was one too many.
Two core sessions are not the programme. I'll send you the guide: the dose, the four rules that decide where the gym goes, a full week with those rules applied, and the three things this routine doesn't train — with what to do about them.
A six-page PDF, one single email, and you can unsubscribe whenever you want.
The Member Area has routines for before and after training, routines for when something hurts, and calculators for your zones. They all work like this one: you build it in the moment, it is not a PDF to file away.
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