WOMAN'S DYNAMIC
CORE-STRENGTHENING ROUTINE

For women who have trained regularly over time and feel confident performing dynamic movements to develop core strength and functionality.

This routine combines strength, stability, rotation, coordination and controlled explosive movement using a medicine ball.

Annie is a full-time athlete in the Australian Water Polo Team. This is her core-training routine.

01 | Warm-Up

Begin with any form of comfortable cardiovascular exercise to prepare the body for movement.

02 | Medicine Ball Load

Start with a lighter medicine ball. Progress as strength, control and coordination improve. Annie uses an 8 kg medicine ball.

03 | Recovery

Aim for 10–20 seconds of rest between sets, extending recovery if required to maintain good technique and movement quality.

THE SIX EXERCISES

Follow each animated demonstration. Complete the prescribed sets and repetitions with an emphasis on controlled movement.

Squat Throws

3 SETS × 10 REPS

Movement focus: Drive through the legs and transfer power through the trunk into the throw.

Reverse Lunges with Rotation

3 SETS × 12 REPS

Movement focus: Maintain balance and knee alignment. Rotate with control rather than forcing the movement through the lower back.

Medicine Ball Slams

3 SETS × 12 REPS

Movement focus: Generate power through the trunk and hips. Use a slam-safe medicine ball and keep the movement coordinated.

Push-Ups on Medicine Ball

3 SETS × 10 REPS

Movement focus: Maintain a stable trunk and controlled shoulder position. Avoid excessive movement through the hips.

Medicine Ball Rotations

3 SETS × 16 REPS

Movement focus: Emphasise controlled rotational strength and trunk stability rather than simply moving the ball quickly.

Medicine Ball Wall Passes

3 SETS × 10 LEFT / 10 RIGHT

Movement focus: Rotate through the hips and trunk, transferring power into the pass. Use a suitable solid wall and maintain control on both sides.

BRAD PAMP SAYS...

Dynamic core strength is about far more than abdominal exercises. It's the ability to stabilise, rotate, generate and transfer force through the body.

Annie performs this routine as a trained athlete. Her 8 kg medicine ball is not your starting target. Choose a load that allows you to move well, develop confidence and progressively improve your strength and coordination.

Quality movement first. Load and speed second.

WOMAN'S DYNAMIC CORE-STRENGTHENING ROUTINE