BB Rollouts: Place a barbell on the ground and kneel
on the ground, grabbing the barbell with your hands shoulder width apart. Proceed to roll the barbell out in front of
you, keeping your knees in place, without hitting the ground engage your core
and roll the barbell back in. Only go as
far as you can keeping good form, do not let your back arch.
Hanging Knee
Tucks: Holding onto a chin-up bar in
any grip you find comfortable let your body hang down. Tense up your body and bring your knees to
your chest and lower back down in a controlled manner.
Hanging Straight Leg
Raise: Holding onto a chin-up bar in
any grip you find comfortable let your body hang down. Tense up your body and pick your legs
straight up in front of you and lower back down in a controlled manner.
MB Toe Touches: Laying on your back raise your legs so they
are perpendicular to the ground. Holding
a MB in your hands crunch up bringing the MB to your toes.
MB Sit-ups: Laying on your back bend your knees and place
your feet flat on the ground, hold a MB in your hands over your head. From there perform a sit-up bringing the MB
directly overhead.
MB Get-ups: Laying on your back bend your knees and place
your feet flat on the ground, hold a MB in your hands over your head. From there perform an explosive sit-ups
finishing on your feet with the MB directly overhead.
MB Russian Twists: Sitting on the ground with your back at a 45
degree angle and your feet off the ground.
While holding a MB in your hands rotate touching the MB to the ground on
the outside of your hips.
MB Lobo Twists: Sitting on the ground with your back at a 45
degree angle and your feet off the ground and a 5-10 pound plate on them. While holding a MB in your hands rotate
touching the MB to the ground on the outside of your hips.
MB Jackknife Opps: Laying on your back with your right knee bent
and right foot flat on the floor grab a MB in your hands and hold it to the
right side of your head. From there
raise the MB and your left leg at the same time bringing your opposite elbow to
your opposite knee.
Plate Hip Crossover: Laying on your back with a Plate or MB overhead and to one side of your head, Bring the Plate/MB up to meet your feet in the mid line of your body. From there bring the Plate/MB to the other side of your head and slightly bring your legs to the opposite side.
Pallof Press: Standing with your side to a cable stack or a
band setting the handle or band at chest height, half squat into an athletic
position holding the handle or band at your chest. From there extend your arms straight out in
front of your chest holding your body completely still.
Pallof Chop: Standing with your side to a cable stack or a
band setting the handle or band at chest height, half squat into an athletic
position holding the handle or band at your chest. From there extend the handle straight in
front of your chest and raise your arms overhead and then down to your waist,
hold your body completely still.
Front Pillar: Laying face down with your elbows and toes on
the ground, hold your body still keeping a straight body line, don’t let your
back arch. Hold for prescribed time
lifting feet and arms to make more challenging.
Side Pillar: Laying
with your side facing the ground on your elbow and your feet stacked, hold your
body still keeping a straight body line and placing your opposite hand on your
hip or straight up in the air. Hold for
prescribed time lifting feet to make more challenging.
Pillar Switches: Holding a front pillar position, pick out
opposite foot and arm at the same time and alternate for prescribed reps.
Body Saws on Foam
Roll: Place your elbows on the
ground and your ankles on a foam roller holding a pillar position. From there saw your body back so you roll up
to your knees and you extend your arms.
Hold a strong body position and do not arch your back.
Knee Tucks on Foam
Roller: Place your elbows on the
ground and your knees on a foam roller holding a pillar position. Keeping good body position, bring your knees
to your chest.
Oblique Tucks on Foam
Roller: Place your elbows on the
ground and your knees on a foam roller holding a pillar position. Keeping good body position, bring your
opposite knee to your opposite elbow.
Body Saws on PB: Place your hands on the ground and your feet
on a PB, from there push back extending your arms and rolling the ball up to
your knees. Hold great body position and
do not arch your back.
Knee Tucks on PB: Place your hands on the ground and your feet
on a PB, from there bring your knees to your chest.
Oblique Tucks on PB: Place your hands on the ground and your feet
on a PB, from there bring your opposite knee to your opposite elbow.
Pikes on PB: Place
your hands on the ground and your feet on a PB, from there push your hips to
the sky and bring your feet up toward your chest.
Russian Twists on PB: Lay with your shoulders on a PB and your feet
flat on the ground, from there hold a plate straight up in front of your eyes
and rotate side to side keeping your arms straight.
Diagonal Plate Lifts: Stand holding a plate in both hands, from
there squat down bringing the plate outside your knee. Then stand bringing the plate up to your
chest and finish by pressing overhead in the opposite direction.
SA DB Oblique Press: Stand holding a dumbbell in one hand
overhead, from there bring your knee on the same side up to meet your elbow as
you bring the weight to your shoulder.
Cable Chop High to
Low: Standing with your side to a
cable stack with a rope attachment set at the highest level, grab the rope with
both hands. From there pull the rope
into your chest and immediately press to the outside of your knee half squatting
into the position.
Half Kneeling Cable
Chop High to Low: Half kneeling with
your side to a cable stack with the knee closest to the cable stack up and the
other one down and the rope attachment set at the highest level. From there pull the rope into your chest and
immediately press to the outside knee on the floor.
Cable Chop Low to
High: Standing with your side to a cable stack with
a rope attachment set at the lowest level, grab the rope with both hands half
squatting down. From there pull the rope
into your chest and immediately press over your outside shoulder.
Half Kneeling Cable
Chop Low to High: Half kneeling with your side to a cable stack
with the knee closest to the cable stack on the ground and the other one up and
the rope attachment set at the lowest level. From there pull the rope into your chest and
immediately press over your outside shoulder.
