Intro
Exercises
Prone Plank
- Elbows under shoulders
- Hands don’t touch
- Everything active
- No sagging or hiking
- Breathe
Side Plank
- Elbow under shoulders
- Everything active
- Feet split
- No sagging or hiking
- Breathe
Bridge
- Straight line from knees to shoulders
- Finger tips should be able to touch heels before lifting
- Glutes and torso active
- No sagging or hiking
- Breathe
Hollow Hold
- Lower back stays down on the ground
- Contract and lift arms and feet off the ground
- Point toes / Feel like someone is pulling from each side
- Breathe
Arch
- Abdominals stay down on the ground
- Contract and lift arms and feet off the ground
- Point toes / Feel like someone is pulling from each side
- Breathe
Split Stance Pall Off Press
- Split Stance
- Keep torso active and press band away from body
- Breathe (Don’t hold your breath)
- Make each movement purposeful
Landmine Rock Slingers
- Athletic Position
- Lead movement with Arms
- Don’t let knees drive inward
- Explosive but under control
Stability Ball Rollouts
- Athletic Position
- Lead movement with Arms
- Roll ball out and maintain core stability (no sagging)
- Activate everything to stabilize
Deadbug (Variation)
- Lower back stays on the ground
- Keep band extended over eyes
- Move legs one at a time while keeping the band up
- SLOW
Stir the Pot
- Plank Position
- Everything active
- Make circles while maintaining your positions
- SLOW
Hanging Cross Body Crunch
- Good posture (Shoulder blades down)
- Drive knees across body
- Slowly bring them back to starting position
- No swinging
Half Kneeling Lift
- Half Kneeling with band anchored below hips
- Keep lower body stable and resist movement
- Pull the band into upper abdominals with your lead hand
- Press the band up and across with your trail hand
Half Kneeling Chop
- Half Kneeling with band anchored above head
- Keep lower body stable and resist movement
- Pull the band into upper abdominals with your lead hand
- Press the band down and across with your trail hand
Horizontal Chops
- Seated on stability ball or bench (stability ball is a lot harder)
- Keep lower body stable and resist movement
- Keep arms extended and chop the band across your body
- Good posture throughout movement
- Torso active
Lunge Stance Resistance Band Push
- Lunge stance with band anchored around shoulder height
- Keep lower body stable and resist movement
- Push the band at shoulder height or slightly above
- Keep torso active and stable throughout
Lunge Stance Resistance Band Row
- Lunge stance with band anchored around chest height
- Keep lower body stable and resist movement
- Pull the band into upper abdominals
- Keep torso active and stable throughout
- No shrugging
Torso Turns / One Leg
- Single leg
- Keep lower body stable and resist movement
- Hands on elbows
- Rotate around your mid back maintaining balance
- Keep torso active and stable throughout
Half Kneeling Long Turns
- Half Kneeling with arms extended over head
- Keep lower body stable and resist movement
- Rotate the club or dowel while maintaining an upright posture
- Torso active throughout
Farmers Carry
- Good posture
- Walk with intention / Purposeful steps
- Resisting side bending
- Breathe
Offset Carry
- Good posture
- Walk with intention / Purposeful steps
- Heavy weight in bottom hand / Light weight over shoulder with elbow extended
- Resisting side bending, shrugging and elbow bending
- Breathe