The CORE category focuses first and foremost on spinal stabilization in all 3 planes of motion by targeting all of the muscles of your trunk and pelvis. A strong, stable core bridges the gap between your upper & lower body allowing for fluid full-body movement with no leaks in the kinetic chain. It also bulletproofs your back.
Hollow-Body is a foundational move in gymnastics to teach proper spinal positioning & total body tensioning. The shape resembles a lying banana or hammock. You must flatten your lower back to the floor throughout the drill. It also teaches you how to breathe in a compressed position. Mix between ...
The Front Plank trains your anterior core to resist lumbar spine extension. And you must first master the plank before you master the pushup. It can be performed on the forearms or hands. The forearm variation is more of a strength challenge where the longer-lever hands variation is more of a sta...
The Side Plank trains your lateral core to resist lateral flexion (or side-bending) and rotation. It can be performed on the forearms or hands. The forearm variation is more of a strength challenge where the longer-lever hands variation is more of a stability challenge. Train both positions for b...
The Back Plank (or Bridge) trains your posterior core to resist flexion. Consider it a reverse front plank. This drill is a must to offset the damaging effects of prolonged sitting by activating the glutes and mobilizing the hips. Adding a mini-band above the knees increases lateral hip activatio...
Quadruped movement sets the stage for sound bipedal movement. That’s why you must first learn to crawl before you can walk. The Bear Crawl works the anterior chain or the frontside of your body. Think of it as a moving plank. The Crab Crawl works the posterior chain or backside of your body. Thin...
You don’t have to do situps to get abs or be fit. But it’s also not the worst exercise either. STOP doing situps like this! The key is focusing on moving upwards instead of going forwards. Sit tall! This way your hips & shoulders drive the movement instead of your spine. This exercise is also bes...
The Reverse Crunch targets your hip flexors & lower abs. I highly recommend squeezing a foam roller or padded med ball between your legs to increase pelvic floor activation. And because your pelvis attaches to your lumbar spine, this also optimizes lower back positioning. Start with a lighter med...
ABS WHEEL ROLLOUTS
The abs wheel is one of the few fitness infomercial products that actually works. First, block your legs together to increase midline tensioning & spinal stability. Squeeze a med ball or foam roller for best results.
Then keeping your arms completely straight, slowly roll out as far as you can f...
CHOPS & TWISTS
It’s critical to first train your core on the floor to build a rock-solid foundation. But arguably the best core training is done on your feet. Chops & Twists teach you how to pivot your feet and rotate your hips while stabilizing your spine. This is one of the most important movement patterns fo...
HANGING LEG RAISES
The Hanging Leg Raise is the king of core exercises. The arms overhead position also provides the biggest core stability challenge plus it tests your grip strength to the max. You should be able to hang effortlessly for a full minute before attempting this exercise.
Focus on pulling down agains...