id: strength.core
name: Core Session
sport: strength
type: core
category: strength

params:
  duration:
    type: int
    required: true
    default: 15
    min: 10
    max: 25
    description: Duration in minutes

structure:
  main:
    - type: work
      name: Core circuit
      duration: "${duration}min"
      description: "2-3 rounds through all exercises"
      exercises:
        - "Plank x 45-60s"
        - "Side plank x 30s each side"
        - "Dead bug x 12 each side"
        - "Bird dog x 10 each side"
        - "Bicycle crunches x 20"
        - "Hollow hold x 30s"

humanReadable: |
  CORE SESSION - ${duration} minutes

  CIRCUIT (2-3 rounds):
  - Plank x 45-60 seconds
  - Side plank x 30s each side
  - Dead bug x 12 each side
  - Bird dog x 10 each side
  - Bicycle crunches x 20
  - Hollow hold x 30 seconds

  Minimal rest between exercises.
  90s rest between rounds.

  Focus on quality:
  - Neutral spine in planks
  - Controlled movement in dead bugs
  - No rocking in bird dogs
  - Full extension in hollow holds

  Can be done after any easy workout
  or as a standalone session.

estimatedDuration: "${duration}"
targetZone: "-"
rpe: "5"
notes: Core stability and injury prevention