Core Workout A

Purpose

This workout is for days when your nervous system feels fried, overwhelmed, or sensitive.

The goal is not intensity.

The goal is control and safety.

When to choose this workout

• You feel anxious or overstimulated

• Your body feels guarded

• You want stability without strain

Exercises

Dead Bug – 8 reps per side (slow)

Plank Shoulder Taps – 20 total taps

Bear Crawl – 30 seconds

Hollow Hold – 20–30 seconds

Sets

1–2 rounds only

Rest as needed

Quality over quantity

How it should feel

Calm

Controlled

Slightly shaky but safe

Important rule

Never train through pain.

If something doesn’t feel right, stop.

 

Weekly structure

Train 3 days per week.

Each training day:

• Choose Workout A or Workout B based on how you feel that day

• Never force intensity

Off days

• Breathing reset if anxious

• Light walking or stretching if stiff

• Short 10-minute reset if you feel okay

Training days build capacity.

Off days protect it.