StretchLearn Course

Train Your Core the Way Your Body Actually Works

Science-backed stability training that protects your spine and powers every movement you make.

Beginner9 hrSelf PacedRegistered

Course Overview

What this course is designed to develop

Most people think core training means sit-ups and visible abs. This course dismantles that myth and replaces it with the science of spinal stability, intra-abdominal pressure, and anti-movement strength. Drawing on the work of Dr. Stuart McGill and other leading researchers, you will learn how the deep stabilisers, obliques, and posterior chain work together. Every lesson is practical: you will learn to brace, breathe, and load correctly before adding complexity.

Learning Outcomes

What the learner should be able to understand, build, or execute.

Describe the anatomy and function of the true core, including the diaphragm, pelvic floor, transverse abdominis, and multifidus

Apply the McGill Big Three (curl-up, side plank, bird dog) with correct form and appropriate progressions

Demonstrate anti-flexion, anti-extension, and anti-rotation exercises and explain why each protects the spine

Integrate proper breathing and bracing mechanics into compound movements such as deadlifts and squats

Design a weekly core training schedule that balances volume, intensity, and recovery

Assess common core training mistakes and self-correct using position and tension cues

Curriculum Preview

Inside the curriculum: a structured path from fundamentals to execution.

Preview the course structure, see how the modules build on one another, and understand the path this program is designed to take you through.

Module 1

Module 1: What the Core Actually Is

Reframe core anatomy from a cylinder of stabilisers rather than a six-pack. Understand each layer's role and why training them differently matters.

3 lessons

The Core as a Cylinder, Not a Six-PackContent · 45 min

Preview Enabled

Deep vs. Superficial: Two Subsystems, One JobContent · 45 min

LMS Access

Assessing Your Starting PointContent · 45 min

LMS Access

Module 2

Module 2: The McGill Big Three and Anti-Movement Foundations

Master the three exercises Dr. McGill identifies as the safest, most effective core stability drills, then extend into the full anti-movement exercise family.

3 lessons

The McGill Curl-Up and Why It Beats Sit-UpsContent · 45 min

LMS Access

The Side Plank and Anti-Lateral Flexion TrainingContent · 45 min

LMS Access

The Bird Dog and Anti-Extension ControlContent · 45 min

LMS Access

Module 3

Module 3: Expanding the Anti-Movement Toolkit

Progress beyond the Big Three into anti-rotation exercises, loaded carries, and the plank family — building strength, endurance, and real-world transfer.

3 lessons

Anti-Rotation: Pallof Press and Its VariationsContent · 45 min

LMS Access

Loaded Carries: The Walking PlankContent · 45 min

LMS Access

The Plank Family — Building Endurance, Not Duration RecordsContent · 45 min

LMS Access

Module 4

Module 4: Integrating Core into Your Training Programme

Translate isolated core drills into compound lifting mechanics, design a complete weekly core schedule, and build long-term habits that maintain spinal health.

3 lessons

Bracing Mechanics in Compound LiftsContent · 45 min

LMS Access

Designing Your Weekly Core ProgrammeContent · 45 min

LMS Access

Long-Term Habits, Common Mistakes, and Progressive OverloadContent · 45 min

LMS Access

Built for Application

A complete learning path, not a one-off inspiration hit.

This program is designed around progression: focused lessons, structured modules, applied resources, assessments, and a course rhythm that turns information into usable capability.

core stabilityspinal healthanti-movement trainingplank progressiondead bugloaded carriesMcGill methodfunctional fitness