Built To Transfer · core, but make it athletic

Your core has eight jobs.Ten minutes of abstrains one of them.

Planks, crunches and a Pallof press at the end of a session cover two of the four axes, and nobody tells you what the other jobs are, how to load them, or which of them is leaking on you. This is the course that closes that gap.

See what it covers

Ten videos. You'll finish able to say what every core exercise you do is for, and what it costs you to skip the rest.

Lesson one, free, in full

The whole first lesson, not a trailer. If the way it teaches isn't for you, you found that out without spending anything.

Sound familiar

You've trained your core, but you haven't been taught it.

Tick the ones that are you.

You couldn't say what a plank is actually for.Or a side plank, or a Pallof press.

Your core work is whatever is left at the end.Ten minutes, picked by how you feel that day.

You've been told to brace, and never told how.Suck in, push out, hold your breath. Take your pick.

You're strong in the gym and it doesn't show up in your sport.And nobody has shown you where it leaks.

You were handed exercises without the job they do, so everything after that was chosen by mood.

Why nothing you've watched fixed it

There are thousands of core exercises online, but nobody tells you which job any of them does.

Ab workouts

A burn isn't a job. The same axis every time, and seven of the eight never trained.

Bracing cues

Three cues that contradict each other. Suck in, push out, brace hard, all said with certainty.

Core circuits

You get trained, not taught. Six exercises on a timer, and no reason given for any of them.

Build a strong core

Advice you can't act on. Nobody says which axis, how heavy, how far out, or when it stops.

This course teaches the reasoning first. Every exercise in it arrives with the job that put it there.

What you'll understand by the end

Three ideas. Everything else in core training hangs off them.

Course slide: the four axes your core sits on

Why

Eight jobs, on four axes

Four you hold off, four you make. Train the two that leak instead of all eight by mood.

Course slide: where each kind of core work sits in a session

When

Where each kind sits

Resist work early, while you're sharp. Front loaded work with your lifting. Carries last, when you're tired.

Course slide: the four dials that make core work harder

How

What makes it harder

Base, lever, load, speed. Four dials, and only one of them moves at a time.

Learn those three and you can look at any core exercise, anywhere, and say which job it does, who it suits and where it belongs. That's the whole point of the course.

The syllabus

Ten videos, in the order the reasoning builds.

You watch all ten, in order. Lessons 3 to 7 are the same lesson taught five times, once per axis: hold it off first, then make it.

First, the ideas

What your core actually doesThe eight jobs it has, and the four axes they sit on.

Stack it, breathe, braceRibs over pelvis, a three sixty breath, and the four dials.

Lesson one is free, in full, and it sends you to a ten minute check on yourself. Lesson ten reads that check back.

Then the four axes, and the load

Anti-flexion, then flexionThe one you've been training for years and calling leg day.

Anti-extension, then extensionOverhead, and every stride you take.

Front loadingTwo axes at once, and five places to put the load.

Anti-lateral flexion, then lateral flexionThe axis nobody trains, and every step on one leg.

Anti-rotation, then rotationRefuse the turn, then make it from the hip and the ribs.

Every axis is taught as a pair: hold it off, then make it. Each one closes by naming which dial moves first.

Then across the body, and at speed

Contralateral and ipsilateralAcross the body, or the same side. Sport is contralateral.

Transfer at speedFive throws, one skill. Stiff at the instant it matters.

Build your blockTwo lead axes, six that hold, and twelve weeks you fill in yourself.

What happens when you buy

Three steps, and you're watching straight away.

Step one

You pay and you're in

Instant access in the GP app. No waiting list, no call to book.

Step two

You run the check on yourself

Ten minutes, four positions, one look per axis. No score, and nothing to compare against anybody.

Step three

You build the block

Lesson ten reads your check back. Two axes lead, six hold, and you write the twelve weeks yourself.

Yours for good. No subscription, no expiry.

Be honest with yourself

This isn't for everyone, and I'd rather you worked that out now.

Buy it if

✓ You want to understand what your core is for well enough to make your own calls, not follow somebody else's ab circuit
✓ You already train and you want your core work to have a job attached to it
✓ You coach other people and you're tired of prescribing planks you can't fully defend
✓ You're strong in the gym and it isn't showing up when you run, cut or throw

Skip it if

✗ You want somebody to test you and write your training. That is coaching, and this is not it
✗ You want a follow along program and would rather not know why anything is in it
✗ You are currently injured and looking for rehab. This is training, not treatment
✗ You want visible abs. Nothing in here is about how your middle looks, and nothing in it measures you

Why Dries

I trained to get strong and big, and it left me tight, heavy, and slow.

For years, I chased a lean, muscular physique and the big three. The numbers went up, and so did everything I didn't want. I got even tighter. I felt heavy and slow. And eating for that size pushed my gut health further in the wrong direction. I was "strong," and I'd never felt less athletic.

In early 2025, I got the opportunity to prep athletes for the NFL Combine, which showed me what real athletic training looks like and put my weak links right in front of me. I'd built one quality, big-three strength, and ignored the rest. So that's what I changed: strength isn't just the big three, it's athletic, it's unilateral, and the big three.

But here's where it really matters. I took everything and applied it to myself and my clients. I'm not stronger on the big three than I was. But I'm faster, more explosive, more mobile, and more athletic than I've ever been, and my gut is in a much better place. And the results my clients achieved. Issues that I couldn't seem to figure out suddenly all made sense.

That's the GP Method: I find the weak link holding you back, whatever it turns out to be, and point your training straight at it.

MSc Strength & Conditioning @ ALTIS (in progress) EXOS Performance Specialist Pre-Script Level 3 Mentorships across North America & Europe Nutrition and health coaching credentials

Proof

This is what one lesson looks like.

Lesson one is free, in full, at the top of this page. This is lesson three, start to finish, so you can see the shape before you pay for the other nine.

Course slide: the load wants to fold you — The axis, drawn. What the load is trying to do to you.

Course slide: where anti-flexion already lives — Where it already lives: the squat, the deadlift, the row.

Course slide: the standard, holding and failing — The standard, holding and failing side by side.

Course slide: what to do before the next video — What to do before the next video.

Watch lesson one first ↑ If that's enough for you, go and train on it. I'd rather you did that than buy something you didn't need.

Price

One price. Yours for good.

^€27

one payment · yours for good

✓ Ten videos, kept for life, no subscription
✓ The reasoning: which job, which dial, how far out, and when it stops
✓ All eight jobs worked, and the two that lead your twelve weeks
✓ The self-check, and the block page you fill in yourself

Get the course

14 day money back. Instant access. Yours to keep.

Questions

Answered straight.

I've never trained my core properly. Am I too early for this?

No, this is the right place to start. Lesson two is the whole entry point: ribs over pelvis, how to breathe against it, and the four tells that say you're leaking. Everything after that is one axis at a time, and every one of them starts at a base you can already hold.

I coach other people. Is this useful to me?

Yes, and probably more than it is to a beginner. The whole course is the decision-making, not the exercise list: which job an exercise does, which dial to move next, what tells you somebody has earned it, and when to stop the set. You can use that on anyone in front of you.

Is this a training program?

It is a course. The twelve weeks in it are the worked example, there so you can see the reasoning followed all the way through rather than left as theory. You can absolutely run it, and plenty of people will, but what you are buying is the understanding.

What equipment do I need?

A barbell or a pair of dumbbells, something to load one side with, a cable or a band, and a medicine ball for the throws. No axis needs all of it, and the reasoning applies whatever you have.

How long does it take to get through?

Short videos, and you watch all ten. Five of them are the same lesson taught for five different axes, so they go quickly once you have the model. Nothing in the course asks you to wait before you start using it.

Will this give me a six pack?

No, and nothing in it is aimed at that. This is about what your middle does under load, not what it looks like. Nothing here measures you, so I am not going to promise you anything it cannot measure.

How does this sit next to Built To Bounce?

Built To Bounce is how hard you can produce force. This one is how much of it survives the trip. They are the two halves of the same idea, and lesson nine says so out loud.

Your core has eight jobs.Ten minutes of abstrains one of them.

You've trained your core, but you haven't been taught it.

There are thousands of core exercises online, but nobody tells you which job any of them does.