A Step-by-Step System for Anterior Core Training (From Beginner to Advanced)

By dpope2020

May 1, 2026

abs, anterior core, anterior core training, anterior pelvic tilt, anterior pelvic tilt correction exercises, anterior pelvic tilt exercises, anterior pelvic tilt fix, anterior pelvic tilt stretches, back pain, core exercises, core strength exercises, core workout, dan pope, fitness pain free, how to correct anterior pelvic tilt, how to fix anterior pelvic tilt, lower back pain relief, pelvic tilt, pelvic tilt exercise, physical therapy school, physiotherapy, tight hip flexors

A Step-by-Step System for Anterior Core Training (From Beginner to Advanced)

To go along with today's episode I have a nice infographic to share...

Sign up to receive FREE: Radicular Low Back Pain and Disc Pathology - The Evidence Based Cheat Sheet

Click HERE to Download FREE

Grab the rest of the Mini Course and Sign up for the Certification Pre-sale list:

In today's video we go over A Step-by-Step System for Anterior Core Training (From Beginner to Advanced):

Struggling to progress your patients' core exercises beyond basic planks and dead bugs? Not sure which anterior core exercises are appropriate for an acute low back pain patient vs. a return-to-sport athlete?

In this video, we'll walk you through a complete step-by-step anterior core training system — from beginner to advanced — so you always know exactly what to prescribe and when.

Whether you're treating lower back pain, oblique strains, athletic pubalgia, FAI, or hamstring pathology, anterior core training belongs in your clinical toolkit. The challenge is knowing HOW to individualize it. This video solves that.

What You'll Learn:

Why anterior core training is essential for LBP, oblique injuries, FAI & hamstring pathology

How to match exercise intensity to tissue irritability level

How to account for sport specificity, function level & equipment availability

A full progression system from dead bugs → hollow holds → planks → ab wheel → dragon flags

How to load and advance exercises for your elite athletes

This video is specifically designed for physical therapists, sports PTs, athletic trainers, and strength & conditioning coaches who want a reliable, evidence-informed system for prescribing anterior core exercises across a wide range of patient populations — from post-surgical and acute pain patients to competitive athletes.

TIMELINE

00:00 – Intro: Why Anterior Core Training Matters for PTs
00:59 – Clinical Decision Framework: Matching Exercise to the Patient
02:12 – Dead Bug Progressions (Beginner to Intermediate)
06:02 – Hollow Hold Variations
06:50 – Plank Progressions (Elevated Surface → Floor → Weighted)
08:11 – Physio Ball Plank Variations (Stir the Pot & Jabs)
08:37 – Ab Wheel on Physio Ball09:07 – Crawl Variations (Bear Crawl, Inchworm, Seal Crawl)
10:45 – Sit-Up Variations & Loading Strategies
11:32 – Leg Lifts & V-Up Variations
12:13 – Supine Leg Lifts, Reverse Sit-Ups & Dragon Flag
13:37 – Hanging Leg Raises
14:01 – Ab Wheel Progressions (Band, Deficit, 1.5 Reps)
16:09 – Conclusion

Fully systemized!

- Dan Pope DPT,OCS,CSCS

Show Notes / Relevant Articles:

Want to support me and decide topics for future episodes? Click HERE to sign up for FPF "Insiders" for just a dollar. You'll gain access to 100+ webinars, e-books and complete guides. Plus, you'll get private access to the "Insiders" Facebook group where you can have all of your questions answered by me.

Looking for other ways to support me that are 100% free?

Like, comment and share on youtube, facebook and instagram
Leave a 5-star review on apple podcasts

Thank you!

Dan Pope DPT, OCS, CSCS

References:

Rodríguez-Domínguez ÁJ, Moral-Munoz JA, Guzmán-Gómez JD, Valero-Ortiz J, González-Gómez L, Cardellat-González M. Does resistance training improve pain intensity, quality of life, and disability in people with chronic nonspecific low back pain? A systematic review and meta-analysis. Disabil Rehabil. 2026 Mar;48(6):1532-1545. doi: 10.1080/09638288.2025.2566275. Epub 2025 Oct 9. PMID: 41065407.