crawling plank
It’s no secret that the plank is one of our favorite exercises. To execute it properly, it really requires the whole body to engage. My favorite cue for planks is to ‘shrink wrap your spine’ with all your core muscles. In addition to the core, your shoulders must stabilize in compression, which means your chest and […]
plank reach & cardio
Switching from a high intensity interval to a a very focused, controlled movement is a great challenge. Planks will always be more difficult after a good burst of cardio. Similarly, it always feels great to burst into some quick cardio after holding a plank. Adding a simple reach to your plank will the core’s ‘ribbon’ […]
climb & sweep
Stability Climb: Make sure your shoulders are over your hands, body in plank position. Drive one knee in toward the ball while the other leg extends nice and long. It’s more about driving the knee and extending the leg than it is about the feet… Lunge Sweep: Turn the shoulders enough to line the ball up with […]
all the way
10/10 Super Plank Thread 10/10 Split Jump 5x
for the abs
Maintaining composure during an ab workout can be tricky. It’s actually a good sign if your core muscles are working so hard that you struggle to speak:) This combination works really well with some jumprope in between sets, or you can power through 3 sets and really knock out your wind.
bodyweight
Bird-dog Threads: Starting in pushup position, extend one arm and the opposite leg. Make sure to extend ‘long’ and not ‘up’. Before bringing your hand & foot back to the floor, shift your weight so you can thread the leg through and reach for your foot. Return to starting position and switch sides. Side to Side […]
isometric / polymetric
Isometric Hover: Start in a pushup position with your hands directly under your shoulder. Lower your body so that your elbows hug your rib cage and your arms are at a 90 degree angle. Hold tight and swing one leg out at a time making sure it’s hovering in the extension. Do 10 hovers per leg. […]
the sweep
Alternating back lunge with sweep: Hold the dumbbell by the hex heads and start with it to your right side as you lunge your left leg back. Bring your legs together as you reach for the ceiling with your arms and then drop the dumbbell to your left side as you lunge back with your right […]
dumbbell snatch & hip hinge
A dumbbell snatch is that kind of exercise that should be quite dynamic. You can increse your intensity with power. If you increase your power, make sure the weight compliments it. You should power up and ‘stick’ the extension. No wobbly dumbbells overhead, no partial extension, no ‘snap’ in the arm (happens when the dumbbell […]
pike & press
Keeping your feet from sliding out from under you… It could be a metaphor for life, but it’s also a heck of a core workout. No need for fancy equipment, just placing your feet on a small towel will take your plank from isometric to oh-so-active. Plank Pike: Start in a straight arm plank position with your […]
up down & over the moon
A simple combination to raise your heart rate and challenge your core. It’s all about the acceleration and deccleration of the weight. Move fast with precision and you will have yourself a sweaty combination to kick your workout into high gear. Floor to Ceiling: If you can’t reach the floor with a flat back in a […]
