15-20 Kettlebell Pullover
:45 High Knee Jog
Anyone who has ever had abdominal surgery knows that just about every movement requires core strength and/or stability. The really cool thing about the core is that it’s a group of muscles that wrap your spine… it’s not just your abs and obliques. The Tranverse muscles (the ones that literally wrap your spine) tend to be the least developed, and the best way to develop these is by stabilizing, not crunching.
The pullover is a great exercise for this. You must use your TVA to press the spine into the floor (or bench) and hold it there while you reach overhead with your weight. This is key. Do not let your back arch. You can play around with how low you hold your legs, or keep your feet on the floor – depending on your fitness level. If your legs are elevated and the back is coming off the floor, put your feet down. Work your way up to it.
High knees are also very dependant on the core. Your hip flexors extend way up into your core, and lift your legs. When your jogging your high knees, focus on pulling in your naval and holding your rib cage tall. Use your core and allow your hip flexors to do their thing. Be light on feet…