This session's goal is simple: Build lateral core strength alongside the plank hold. You can use the exact sequence today, then compare how the main movement feels the next time it comes around.
The photo shows one position in the reference exercise; follow the linked guide and the sequence below for the full movement.
A quick check before you begin
- Before: Can you set up a clear space and use a stable support where a movement requires one?
- During Side plank anchor (3 × 15 sec per side): Can you follow this cue for every set: Stack hips; do not let the top hip roll forward. Drop to a knee-supported version if needed.
- After: Can you finish Supine breathing at an easy pace rather than rushing the final block?
If the answer changes during the session, shorten the set or choose an easier version. The check is a way to guide your practice, not a medical assessment or an automatic form score.
The workout, in order
These are the Foundation prescriptions from the Apex challenge plan. “Per side” means repeat the listed work on both sides. Rest is shown between sets of the same exercise; the app can also put rest before the next demanding exercise.
- Goal: Build lateral core strength alongside the plank hold.
- Level: Foundation
- Effort: Higher effort
- Equipment: A clear floor space; a mat is useful for floor exercises. A stable wall or support may be needed for the exercises named below.
| # | Exercise | Foundation dose | Rest between sets | One cue |
|---|---|---|---|---|
| 1 | Supine pelvic tilts | 2 × 8 reps | 45 sec | Small range; feel the low back gently round and flatten. |
| 2 | Bird dog | 2 × 5 reps per side | 30 sec | Reach long without twisting the hips. |
| 3 | Side plank anchor | 3 × 15 sec per side | 60 sec | Stack hips; do not let the top hip roll forward. Drop to a knee-supported version if needed. |
| 4 | Controlled crunch | 2 × 8 reps | 45 sec | Lift with control; exhale on the way up. |
| 5 | Reverse crunch | 2 × 8 reps | 45 sec | Curl the hips up without swinging the legs. |
| 6 | Heel taps | 2 × 10 reps per side | 45 sec | Reach the heel without lifting the shoulders off the floor. |
| 7 | Glute bridge | 2 × 8 reps | 45 sec | Squeeze glutes at the top; avoid over-arching the low back. |
| 8 | Open-book rotation | 1 × 30 sec per side | — | Let the eyes follow the moving hand. |
| 9 | Supine breathing | 1 × 60 sec | — | Four slow breaths; relax chest, neck, and hands. |
For repeated rep sets, Apex uses 30 seconds when the target is 5 or fewer reps, 45 seconds for 6–10, and 60 seconds above 10. Holds use the rest authored in the plan. The app may also place a rest timer before a demanding exercise. The table shows only rests between sets.
What each block is doing
These floor-based blocks avoid jumping and fast transitions. 'Low impact' describes the movement style, not a promise that the session is suitable for every person or every back condition.
If the plan feels too hard today
| What you notice | Next move |
|---|---|
| The first set of Side plank anchor already loses its shape | Open the Side plank anchor guide, reduce the target or use a steadier supported version. Record what you actually did. |
| Later reps or seconds no longer resemble the first set | End the set there. Keep the next set shorter or use more support; a consistent baseline is more useful than a larger number. |
| A movement causes pain | Stop that movement. If pain persists, seek individual advice from a healthcare professional. |
Get stronger
on your schedule.
Build your routine with short home workouts and progress you can track.
What the evidence can and cannot say
The workout order and doses come from Apex. The following research supports broader training principles; none of these studies tested this exact session.
Controlled trunk work is one way to practise repeatable resistance exercise. The ACSM synthesis supports resistance training as a category, but does not establish that a particular plank or crunch routine prevents injury, flattens the stomach, or treats back pain. Judge this session by position and repeatability, not by those claims.
A sensible place for it this week
The exact sets above are a session prescription, not a universal weekly schedule.
Use this as one of your stronger sessions. Leave room for recovery before another hard session for the same muscles; the WHO's two-or-more-days guidance is a weekly target for muscle-strengthening activity, not a request to do all 50 workouts consecutively.
Questions before you start
How long will Side Core take?
The Foundation plan adds up to about 23 minutes of prescribed work and rest. Changing positions, reading instructions or pausing can make your actual session longer.
What if I cannot finish 3 × 15 sec per side for Side plank anchor?
Treat 3 × 15 sec per side as a target from the plan, not a pass/fail test. Stop at the last controlled rep or second, note your result, and use the Side plank anchor guide to choose a smaller range or more support next time.
Should I do another hard workout tomorrow?
Give the same muscles recovery before another demanding session. Choose a lower-load option if you want to move again sooner.
Where to go next
If the main task felt manageable, try Low-impact core: Move + Reset; if you want a different emphasis, use Low-impact core: Core Base. For the movement itself, keep the Side plank anchor guide handy. Pick the next session based on the form check you just made.
Sources and scope
Apex challenge workout plan and app-localized exercise cues (Foundation level).
American College of Sports Medicine, 2026 resistance-training position stand; World Health Organization, 2020 physical activity guidelines.
MedlinePlus, “How to avoid exercise injuries.” Research did not test this exact Apex workout. Professional review is pending.
