Holistic & Structured Approach

Learn classic movements such as front and behind-the-neck lat pulldowns, seated rows, and more.

Safe & Effective Methods

Emphasize activation and adjustment to enhance training safety and efficiency.

Precision & Personalization

Suitable for learners at different stages, providing practical and effective training guidance.

About the Course

This course focuses on precision core training, starting with activation and assessment to unlock your core stability and optimize muscle engagement. You’ll progress through a targeted system of dead bugs, planks, side planks, bird dogs, and advanced core progressions—designed to enhance core strength, balance, and control. Perfect for both beginners and advanced trainees, this program blends movement science with practical drills to help you activate, strengthen, and define your core like never before.

Meet David Miao

Hello, I'm David Miao ! With over 20 years in the sports rehabilitation and fitness world, I’ve dedicated my career to helping people unlock their full potential. I’ve had the honor of delivering lectures at Harvard University and MIT, sharing my practical, science-based approach to rehabilitation. My focus is on creating efficient, effective programs that help individuals achieve their best.

Training Outline

9 Chapters · 9 Lessons

  1. 1

    Lesson 1: Activation & Assessment

    1. (Included in full purchase)

      Activation & Assessment

  2. 2

    Lesson 2: Barbell Lateral Crab Walks

    1. (Included in full purchase)

      Barbell Lateral Crab Walks

  3. 3

    Lesson 3:Hanging Leg Raises

    1. (Included in full purchase)

      Hanging Leg Raises

  4. 4

    Lesson 4: Cable Rational Twists

    1. (Included in full purchase)

      Cable Rational Twists

  5. 5

    Lesson 5:Supine Reverse Crunches

    1. (Included in full purchase)

      Supine Reverse Crunches

  6. 6

    Lesson 6:Seated Cable Crunch

    1. (Included in full purchase)

      Seated Cable Crunch

  7. 7

    Lesson 7: Supine Crunch Variarions

    1. (Included in full purchase)

      Supine Crunch Variations

  8. 8

    Lesson 8:Eccentric Core Contraction Drills

    1. (Included in full purchase)

      Eccentric Core Contraction Drills

  9. 9

    Lesson 9: Roman Chair Back Extension (Modified)

    1. (Included in full purchase)

      Roman Chair Back Extension (Modified)

Ready to Transform Your Core ?

Take the first step towards a stronger, more defined Leg  with David Miao's expert guidance.  Enroll now and unleash your Core training potential!

$7.99

Enroll Now