Good evening friends!

I know this is coming a bit later than usual today, to which I reply….

In all seriousness though - I’m just running a test to see how this performs.

Hoping more people can access it, but we’ll be back to our morning coffee next week (keep it decaf tonight if you can).

Anyways, I got some exciting news yesterday - I’m cleared to start putting my weight on my leg again, and should be off crutches in 3 weeks. Just in time for Spring here in Colorado!

Also, I spent some time yesterday adding a new section to the sunday coffee website - free resources.

Over the years I’ve built a lot of resources for my clients to help them on their journeys towards healthier, stronger bodies.

The resources are all linked up to the page via a google drive where you can download the documents for free 🙂 hope they help!

That said - let’s get into why and how you should be building your own bulletproof core.

A strong core protects you from injury while helping you to do just about everything better.

Here’s a small list of the benefits to having a strong core:

The list goes wayyyy on - but that could be it’s own whole newsletter.

So, how do you build a stronger core?

Your core is just like any other muscle - to build it, you need 3 things:

Today, we’re focusing on #2 - proper exercise selection.

The exercises listed below are some of my favorites because they all allow for a high level of progressive overload. In other words, they make it easy to add weight (resistance) over time as you get stronger.

So let’s get into 6 of my favorite movements you should be doing to build a stronger core.

1) Compound Movements

Compound movements like squats and deadlifts are the first place I’d start if I wanted to build a bulletproof core.

These movements engage the core for stabilization, requiring the muscles to support the spine and maintain balance during complex full body movements.

Because these are usually your strongest movements (aka you can move the most weight doing them) - they’re the best place to start to build core strength.

2) Cable Crunches

Cable crunches are a super accessible way to use progressive overload to build your core.

They let you isolate your abdominal muscles throughout the entire range of motion while moving heavy weight, effectively building core strength and definition.

3) Weighted Decline Bench Sit Ups

Weighted decline bench sit-ups intensify the traditional sit-up by incorporating a decline angle, targeting the lower abdominal muscles.

Adding weight increases resistance, promoting greater strength development through the full ROM.

4) Single Arm KB Overhead March

The kettlebell overhead march is a great full body movement, requiring a # of muscles to stabilize the body while lifting the knees towards the chest under the load of an overhead kettlebell.

A great ab workout that includes shoulder stability, hip mobility, and core strength.

5) Cable Chops

Cable chops are one of my favorite rotational core movements. These activate the obliques through an explosive movement, leading to improved core stability, rotational strength, and better functional movement.

There are also tons of varieties of this movement. You can use bands, cables, barbells, etc etc.

6) Ab Roll Outs

Ab roll outs are awesome for the unique range of motion they offer.

You hold a bar (or a wheel) with both hands and extend as far out as you can while maintaining control, giving your core muscles a great stretch. By extending and flexing the spine while maintaining control, this movement help build both strength and stability in your core.

Building a strong core is essential for having a durable body. It helps you do EVERYTHING.

Twisting, turning, running, jumping, swimming, good posture - a strong core helps with it all.

Start working in these 6 movements today to build yours.

Talk soon,

Dane

ps: Speaking of running, I’m excited to share one of my favorite running newsletters with you today.