Core Standards Library

The goal is simple: do some core work every single day. Rotate through the four pillars—push-ups, sit-ups (any ab variation), pull-ups, and dips— but you don’t have to hit all four every session. Mondays are our biggest no-run window, so stack extra volume there. This tracker only works if you’re honest; padding numbers doesn’t make you stronger.

• Push-Ups: quality reps with a full lockout. Ladder or EMOM sets work great.
• Sit-Ups: crunches, v-ups, hollow rocks—count any legit midline set in this bucket.
• Pull-Ups: strict form; use bands or partner assist if needed, but log the work you actually did.
• Dips: parallel bars or sturdy benches—focus on depth and drive.

Core work is manual input on purpose. Lying on a form just means you’re lying to yourself.