Name: Playbook - Chelsea Hofer - Weighted Core Strength
Uploaded: 2026-06-23T02:25:40.779Z
Duration: 15 min
Description: Weighted Core Strength

Goal:

Develop total core strength and stability using external resistance (dumbbells or kettlebells). Ideal for intermediate to advanced clients wanting to sculpt and strengthen abs, obliques, and deep stabilizers.

I do use cable machines here so a gym in needed! But check out my “Core Power” program or “Core” category for more classes!

Maintain neutral spine and control under load.

•	Lie on your back with knees bent at 90°, arms extended straight above your shoulders holding a dumbbell
	•	Brace your core and slowly extend one leg out and the opposite arm overhead
	•	Keep the dumbbell stable above your chest (or move it with the arm for more challenge)
	•	Return to start and switch sides
	•	Focus on slow, controlled movement and keeping your low back pressed into the floor

Weighted Dead Bugs

Bear Pose w/Block Pull Through

•	Lie on your back with knees bent and feet flat, hip-width apart
	•	Brace your core and press through your heels to lift into a strong glute bridge
	•	From this lifted position, alternate lifting one foot off the ground 3–5 inches
	•	Keep your hips level and glutes fully engaged as you march in place
	•	Move slowly and with control — don’t let the hips dip or wobble side to side
	•	Focus on glute tension + anti-rotation core control with every rep

📅 Week 1 Starting Point:
	•	Reps/Sets: 3 sets x 10–12 total marches (5–6 per leg)
	•	Tempo: 2-1-1-1 (2 sec lift, 1 sec squeeze, 1 sec march, 1 sec reset)
	•	Goal: Lock in glute activation + pelvic control
	•	Start bodyweight or with light band above knees


🛠 Modifications:
	•	Beginner: Hold a static glute bridge if marching causes hip drop
	•	Postpartum or pelvic floor concerns? Focus on exhaling as you lift each leg, and keep reps low + slow
	•	Advanced: Add band above knees + a plate on hips and march slowly with extended hold at top


🧠 Form Fix Tips:
	•	Keep your ribs pulled down — don’t arch your back
	•	Hips drifting? Place a water bottle or yoga block on your pelvis and try not to let it fall
	•	Knees drifting inward? Light band will cue glute medius and clean up alignment
	•	Your march should be slow, like you’re in water — no bouncing or swinging

🏋️‍♀️ Weight Guidelines by Level (Optional Hip Load):
Beginner | Bodyweight or mini band only
Intermediate | 10–20 lb plate or dumbbell
Advanced | 25–35+ lb DB/plate + mini band above knees

This is one of the best anti-rotation, glute + core combo moves in your entire program. Do it slowly and intentionally.

Glute Bridge March

- Lay down on the ground, your legs extended and your arms reaching overhead, holding a weight in both hands
- Contract your abs by engaging your core and drive your lower back into the floor
- Point your toes, squeeze your thighs together, squeeze your glutes and raise your legs, head and shoulder blades off the ground
- Keep your head in a neutral position so you're not straining your neck
- Hold this position for desired time

Weighted Hollow Hold

Circuit 1: Core Stability + Anti-Extension (2 rounds)

Controlled transverse plane movement with stability through pelvis and shoulder girdle.

- Attach a rope to a high pulley and select an appropriate weight
- Take the rope with both hands over your shoulders, holding it to your upper chest
- Kneel in front of the cable machine
- Perform the movement by flexing the spine, crunching the weight down as far as you can
- Pause at peak contraction before reversing the movement back up to starting position with control

Kneeling Cable Crunches

•	Start in a side plank position—elbow stacked under shoulder, hips lifted, body in one long line
•	Hold a light dumbbell or plate in your top hand, resting it near your temple or extending it overhead
•	Engage your core and draw your top knee and elbow toward each other in a controlled crunch
•	Pause briefly at the top, then extend back to the starting position
•	Keep hips lifted and core tight throughout—no sagging!
•	Complete all reps on one side before switching

Weighted Side Plank Crunch (R)

Weighted Side Plank Crunch (L)

Circuit 2: Rotation + Lateral Stability (2 rounds)

Combine strength with dynamic stability through sagittal and rotational movement.

- Sit down, holding a weight 
- Begin the exercise by leaning back slightly to where you have to hold yourself up with your abs
- Next, twist your torso and bring the weight to one side
- Twist your torso and bring the weight to the opposite side
- Alternating back and forth for time or reps

Weighted Russian Twists

- Holding a weight with both hands, lay down on your back, bend your legs and place feet firmly on the ground to stabilize your lower body
- Slowly lift your head, shoulder blades and torso off the floor
- Curl your upper body all the way up toward your knees, lengthening your spine to sit up tall, pressing the weight up toward the ceiling
- Reverse the movement back down to starting position with control

Weighted Sit Ups

•	Lie flat on your back with your knees bent at 90°, arms extended overhead (holding a dumbbell or just reaching).
	•	Press your lower back firmly into the mat and brace your core.
	•	Exhale as you lift your hips off the ground, drawing your knees toward your chest.
	•	At the top, pause, then extend your legs out straight to hover a few inches above the floor as your arms reach overhead — forming a hollow-body hold.
	•	Keep ribs pulled down and abs tight; don’t let your low back arch.
	•	Inhale as you pull the knees back in, returning immediately into the next reverse crunch.

Reverse Crunch + Reach

Circuit 3: Power & Integration Finisher (2 rounds)

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