Train
Core · Base

Cab-Core 15

Cab-Core 15 preview
Core · 15 min
Cab-Core 15

Anti-rotation and deep core work to protect your low back after long hauls.

15 min
Base
Truck stop
Session timer
0:00

Space needed

3ft x 6ft next to the cab

Warm-up

  • Standing cat-cow
    45s

    Big inhale on arch, exhale round hard through the mid-back.

  • Bird Dog
    5/side

    Opposite arm and leg long, ribs stapled down, no hip tilt.

Block A — Anti-Extension

3 rounds, 30s work / 15s rest
  • Plank
    30s / 15s

    Elbows under shoulders, ribs down, glutes ON.

  • Dead Bug
    30s / 15s

    Low back pinned, opposite arm and leg long and slow.

  • Bear Plank Shoulder Tap
    30s / 15s

    Knees hover an inch, hips don't sway when you tap.

Block B — Anti-Rotation

3 rounds, 40s work / 20s rest
  • Side Plank
    40s/side / 20s

    Stack the hips, drive the down elbow into the pavement.

  • Bird Dog
    40s / 20s

    Slow and long, pause at full extension for 1 count.

Finisher

  • Mountain Climber
    60s

    Fast feet, hips level, drive the knees to the chest.

Coach note

Truckers hurt in the low back because the deep core sleeps for 11 hours. Wake it up before you touch anything heavy.