BACK PLANK
CORE • 1m 0s
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 activation.
The proper bridging progression is as follows:
Knees Bent, Lying On Back
Knees Bent, On Hands
Legs Straight, On Hands
Legs Straight, On Forearms
You can add marches to any variation to strengthen imbalances between sides & increase hip flexor activation. My favorite variation is the Glute-Ham Walkout where you start with your knees bent and slowly walk your feet out until your legs are fully extended and then return to the starting position. Try this for 2 minutes for one of the best equipment-free glute & hamstring workouts in the game. You can even add marches to this.
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CRAWLS
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OVERHEAD SITUPS
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...
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REVERSE CRUNCHES
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...
