Athletic Core

Athletic Core at Dune Training is 60 minutes dedicated to strengthening your midsection and building trunk stability. At 60 Avenue Mohammed V, Gueliz district, Marrakech, this small group class (12 max) improves your performance across all your other training. A strong core is not about aesthetics alone; it is the foundation that makes every other movement safer and more powerful.

The warm-up lasts 8-10 minutes. We progressively activate the core with diaphragmatic breathing exercises (5 deep breaths lying down, hand on belly), then slow dead bugs, bird dogs, and short planks (20 s) to wake up the deep stabilizers. We finish with spinal rotations on the floor and cat-cow to mobilize the spine. This sequence teaches your body to brace properly before we add load.

The main block runs 40-45 minutes and follows a circuit or straight-set format. Anti-extension exercises include: ab wheel rollouts, body saws on sliders, and progressive hollow holds (arms by sides, then extended, then loaded with a plate). Anti-rotation exercises include: Pallof press with cable (3x10 each side), chops and lifts on cable, and single-arm farmers carry with a 20-32 kg kettlebell for 40 m.

We also work anti-lateral flexion exercises: suitcase carry with heavy kettlebells, side plank with rotation, and Copenhagen plank for adductor and oblique integration. Dynamic movements round out the session: med ball slams (5 kg), Russian twists with a 10 kg plate, hanging knee raises from the pull-up bar, toes-to-bar, and V-ups. The coach adapts every exercise to your level with regressions or progressions.

Formats vary by week to prevent adaptation. Sometimes a circuit of 4-5 exercises in 4-min AMRAP (1 min rest between rounds, 4 rounds total). Sometimes supersets in straight sets (A1: ab wheel 3x10, A2: Pallof press 3x10 each side, 60 s rest). The goal is building strength-endurance in the trunk region, not just pumping out mindless crunches.

This class is accessible to all levels and recommended for every athlete at Dune Training. A strong core protects your spine during heavy squats, improves handstand stability, and prevents lower back injuries. Whether you do HYROX, CrossFit, Powerbuilding, or Booty Builder, Athletic Core makes you better at everything else you train.

Bring your water bottle and a towel. Standard workout clothing and training shoes are all you need. We provide all equipment at the studio: ab wheels, cable machines, kettlebells, med balls, sliders, resistance bands, and pull-up bars for hanging work.

Multiple time slots available each week at Dune Training, 60 Avenue Mohammed V, Gueliz, Marrakech. Check the schedule and book your spot. Want a rock-solid core without spending hours on useless exercises? Send us a message on WhatsApp or come straight to the studio to reserve your place.