TRX supermans are a great anti-extension core exercise. The goal of this is to go as far out as your can without letting hips dip or spine dip.
This exercise mimics a later stage in developmental kinesiology. This stage happens before the child starts to do an air squat and before walking.
This exercise is inspired from SpongeBob. (Haha) The motion of the hips all the way around with the upper body leaning forward makes for a strong core.
This exercise is a total core killer. It is called around the world because you bring your legs around in a full circle.
This Plank is a very advanced variation. It involves getting into a sprinting-like position and having the shoulder stable and the spine stable by contracting the core and hips.
This oblique exercise works on the obliques ability to rotate. This exercise is way more difficult than it looks because you cannot use momentum to lift up.
This DNS get up is a form of Dynamic Neuromuscular Stabilization. It is meant to use momentum in a rolling manner.
Farmers Carries are a great total body exercise. This variation involves 1 dumbbell with the hands positioned over the head
Farmers Carries are a great total body exercise. This variation involves 2 dumbbells with the hands above the head.
Farmers Carries are a great total body exercise. This variation involves 1 dumbbell with the elbow at shoulder level.
Farmers Carries are a great total body exercise. This variation involves 2 dumbbells with the elbows in level with the shoulder.
Farmers Carries are a great total body exercise. This variation involves 1 dumbbell with the hand on your side.
Farmers Carries are a great total body exercise. This variation involves 2 dumbbells with the hands on your side.
This progression of the side lying oblique crunch level 1 incorporates the bottom leg as well. This makes it more difficult by adding more weight.
The Side lying oblique crunch is great for your obliques. The top leg lifting while bending the spine to the side allows for the lateral (side) tissues to be worked.
In this version of the pallof press, you are in a standing lunge position which makes the exercise a little more challenging.
This version of the Pallof press allows you to challenge your core a little more than the kneeling version. In this lunge position, our base of support is more narrow which challenges the core more.
The pallof press is an anti-rotation exercise. It encourages the core to keep the spine stable as forces try to throw it out of line.
Trunk Rotations is very useful for the core. It requires the body to relax while having the obliques slow down the movement. This is a rather graceful movement.
The Plank Superman’s is an advanced exercise that promotes healthy shoulders while at the same time encouraging a strong core.
This is a regression for the Windshield wipers with straight legs. This exercise is great to introduce you to the act of moving the lower body separate from the upper body.
This exercise is great for training your obliques. The ability to get your lower body moving one way while keeping your shoulders flat improves the quality of the tissue surrounding the spine.
90-90 DNS is a Dynamic Neuromuscular Stabilization (Hence DNS) technique. The two bands being pulled in different directions is used to reinforce and challenge the core.
This is a progression for the bird dog. We add resistance towards the movement patter which challenges the cores ability to keep the spine neutral
This is the famous birddog exercise that we all have at some point incorporated into our routine. It involves the movement of the upper and lower body while trying to maintain a neutral spine.
This is the birddog exercise with only the lower body moving. The birddog is named after the position of the dogs who retrieve birds that the hunter kills.
The University of Minnesota is nicknamed the gopher state. Their strength coach uses this for his athletes to promote a strong core.
