Here is an idea of my current training program, as well as a starting pic to give an idea of where I'm at in the core area....
DB Split Snatch 3 x 3 @ 75%-12.5kg db (up from 10kg)
Complex 1
Split Squat 3 x 12 with a 15kg bar on my shoulders
1 Arm DB Incline Press 2 x 12x10kg , 3rd set 12x12.5kg
1 Arm DB Incline Chest Supported Row 3 x 12x10kg (up from 7.5kg)
Camel 2 x 5 Per Set
Complex 2 Contralateral DB RDL 2 x 12 using 7.5kg db
Heavy Band Depressed Scap Pull Down 2 x 6
Push Up 3x5 reps
1 Arm DB Rear Delt Row 3 x 12.7.5kg
Complex 3 Single Leg BB Hip Bridge 3 x 10x15kg
Hip Rotations on Swiss Ball 2 x 6 Per Set
Supine Psoas Hip Flexion 3 x 12
Cable Anti-Rotations 3 x 8 x 2 sec-13.5kg
View attachment 83959