Tailrep

TRAINING GUIDE — CORE

Core training

Planks, crunches, and the rest of the core work. Rectus, obliques, and transverse do different jobs, and the exercises split between timed and rep-based.

Muscles in this group

Tailrep splits groups into individual muscles, so the same "Core" session still records what you targeted.

  • Abs
  • Obliques
  • Transverse Abdominis

Core exercises

Every Core exercise in Tailrep, grouped by equipment. All of them are searchable in the app and ready to log.

57 exercises

Barbell exercises

  • Barbell Rollout
  • Landmine Twist

Dumbbell exercises

  • Side Bend
  • Suitcase Carry
  • Turkish Get-Up
  • Kettlebell Windmill

Machine exercises

  • Machine Crunch
  • Captain's Chair Leg Raise
  • Machine Torso Rotation

Cable exercises

  • Cable Crunch
  • Cable Woodchopper
  • Cable Torso Twist
  • Pallof Press
  • Cable Side Bend
  • Standing Cable Crunch

Bodyweight exercises

  • Crunch
  • Sit-Up
  • Decline Sit-Up
  • Decline Crunch
  • Weighted Crunch
  • Reverse Crunch
  • Lying Leg Raise
  • Hanging Leg Raise
  • Hanging Knee Raise
  • Toes-to-Bar
  • V-Up
  • Jackknife Sit-Up
  • Dragon Flag
  • Hollow Hold
  • Dead Bug
  • Flutter Kick
  • Scissor Kick
  • Bicycle Crunch
  • L-Sit
  • Plank
  • Weighted Plank
  • Plank Shoulder Tap
  • Mountain Climber
  • Stomach Vacuum
  • Russian Twist
  • Side Plank
  • Side Crunch
  • Hanging Oblique Raise
  • Windshield Wiper
  • Bird Dog
  • Roman Chair Sit-Up
  • Decline Twisting Sit-Up
  • Knee Tuck
  • Up-Down Plank
  • Bear Crawl
  • Hollow Rock
  • Toe Touch Crunch

Other exercises

  • Ab Rollout
  • Stability Ball Crunch
  • Stability Ball Plank
  • Medicine Ball Slam
  • Sandbag Carry

Exercises that work it secondarily

  • One-Arm Push-Up
  • One-Arm Incline Dumbbell Press
  • Ring Push-Up
  • Stability Ball Push-Up
  • Muscle-Up
  • Straight-Arm Pulldown
  • Renegade Row
  • Front Lever
  • Z Press
  • One-Arm Dumbbell Shoulder Press
  • Landmine Press
  • Kettlebell Overhead Press
  • Overhead Carry
  • Bottoms-Up Press
  • Front Squat
  • Overhead Squat
  • Zercher Squat
  • Goblet Squat
  • Landmine Squat
  • Pistol Squat
  • Smith Machine Front Squat
  • Kettlebell Front Squat
  • Stability Ball Leg Curl
  • Kettlebell Swing

Building a session

Pick exercises so that neither the target muscle nor the equipment gets lopsided. Save the result as a routine and next time you just pick it, starting from last time's weights.

  1. 1Open with what you can load heaviest (barbell, machine)
  2. 2Add targeted work (dumbbell, cable) in the back half
  3. 3Combine exercises that hit different muscles within the group
  4. 4Save the session as a routine and pull it up next time
See the exercises & routines features

Other muscle groups

Start with today's first set.

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