360 Core

🏁 Introduction

Welcome to 360 Core—a focused and scientifically structured core training program developed by Barak Swratzz.

This course includes:

• 3 weekly workouts, over 4 progressive weeks

• A precise blend of anti-rotation, rotational, linear, and lateral core activation

• Progressive overload with bodyweight and resistance-based movements

This program was built for athletes and advanced trainees looking to:

• Improve rotational control

• Enhance spine and pelvis stability

• Boost performance in explosive sports actions

🧠 Focus Areas

• Rotational strength & anti-rotation control

• Core stability in motion (jab steps, lateral lunges, rope work)

• Side-dominant resilience (Copenhagen holds, Pallof press)

• Explosive throws & rebound drills

• Core endurance and durability (planks, deadbugs, carries)

🛠️ Methodology

Training is built in three weekly sessions, using a rotation of movement patterns that target all dimensions of the core:

1. Rotational Stability Days:

2. Lateral Core Power Days:

3. Anti-Flexion & Anti-Rotation Days:

Each workout includes detailed instructions and scaling options for all levels.

🎯 Outcome

By the end of the course, you will feel:

• Stronger in every plane of movement

• More explosive in sport-specific actions

• Resilient against core fatigue and injuries

• Confident in your rotational athletic ability

💬 Ready to go 360?