Kaia Brown

Trainer | Coach | World Traveler

On a moving deck, your core is the foundation of every move you make. Whether you are grinding winches, wrestling a heavy sail, or simply maintaining your balance, a resilient core is what keeps you effective and injury-free.

Expedition Core is an 8-week, bodyweight-only program designed to "harden" your midsection and prepare your body for the physical unpredictability of life under sail.

The Technical Approach
Most core programs focus only on "vanity" muscles. Expedition Core focuses on functional stability. We use specific movement patterns to ensure your body can both generate power and resist external forces:
- Flexion & Anti-Flexion: The ability to move with control and resist being folded forward during heavy lifting or high-tension tasks.
- Rotation & Anti-Rotation: Essential for protecting your spine while grinding winches or moving gear across the cockpit.
- Lateral Flexion & Anti-Lateral Flexion: Building the side-body strength required to stay stable and upright on a heeling vessel.

Program Specs
This program is engineered to be efficient, requiring no equipment and minimal floor space. Perfect for a cabin sole or a narrow cockpit.

- Duration: 8 Weeks.
- Commitment: 4 workouts per week.
- Efficiency: Each session is under 10 minutes.
- Flexibility: Can be performed as a standalone daily protocol or integrated as an add-on to your current strength program.

Whether you are prepping for a crossing or looking to increase your longevity at the helm, Expedition Core provides the stability you need to handle whatever the horizon throws at you.

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