Torso

Intro

Exercises

Prone Plank

  1. Elbows under shoulders
  2. Hands don’t touch
  3. Everything active
  4. No sagging or hiking
  5. Breathe

Side Plank

  1. Elbow under shoulders
  2. Everything active
  3. Feet split
  4. No sagging or hiking
  5. Breathe

Bridge

  1. Straight line from knees to shoulders
  2. Finger tips should be able to touch heels before lifting
  3. Glutes and torso active
  4. No sagging or hiking
  5. Breathe

Hollow Hold

  1. Lower back stays down on the ground
  2. Contract and lift arms and feet off the ground
  3. Point toes / Feel like someone is pulling from each side
  4. Breathe

Arch

  1. Abdominals stay down on the ground
  2. Contract and lift arms and feet off the ground
  3. Point toes / Feel like someone is pulling from each side
  4. Breathe

Split Stance Pall Off Press

  1. Split Stance
  2. Keep torso active and press band away from body
  3. Breathe (Don’t hold your breath)
  4. Make each movement purposeful

Landmine Rock Slingers

  1. Athletic Position
  2. Lead movement with Arms
  3. Don’t let knees drive inward
  4. Explosive but under control

Stability Ball Rollouts

  1. Athletic Position
  2. Lead movement with Arms
  3. Roll ball out and maintain core stability (no sagging)
  4. Activate everything to stabilize

Deadbug (Variation)

  1. Lower back stays on the ground
  2. Keep band extended over eyes
  3. Move legs one at a time while keeping the band up
  4. SLOW

Stir the Pot

  1. Plank Position
  2. Everything active
  3. Make circles while maintaining your positions
  4. SLOW

Hanging Cross Body Crunch

  1. Good posture (Shoulder blades down)
  2. Drive knees across body
  3. Slowly bring them back to starting position
  4. No swinging

Half Kneeling Lift

  1. Half Kneeling with band anchored below hips
  2. Keep lower body stable and resist movement
  3. Pull the band into upper abdominals with your lead hand
  4. Press the band up and across with your trail hand

Half Kneeling Chop

  1. Half Kneeling with band anchored above head
  2. Keep lower body stable and resist movement
  3. Pull the band into upper abdominals with your lead hand
  4. Press the band down and across with your trail hand

Horizontal Chops

  1. Seated on stability ball or bench (stability ball is a lot harder)
  2. Keep lower body stable and resist movement
  3. Keep arms extended and chop the band across your body
  4. Good posture throughout movement
  5. Torso active

Lunge Stance Resistance Band Push

  1. Lunge stance with band anchored around shoulder height
  2. Keep lower body stable and resist movement
  3. Push the band at shoulder height or slightly above
  4. Keep torso active and stable throughout

Lunge Stance Resistance Band Row

  1. Lunge stance with band anchored around chest height
  2. Keep lower body stable and resist movement
  3. Pull the band into upper abdominals
  4. Keep torso active and stable throughout
  5. No shrugging

Torso Turns / One Leg

  1. Single leg
  2. Keep lower body stable and resist movement
  3. Hands on elbows
  4. Rotate around your mid back maintaining balance
  5. Keep torso active and stable throughout

Half Kneeling Long Turns

  1. Half Kneeling with arms extended over head
  2. Keep lower body stable and resist movement
  3. Rotate the club or dowel while maintaining an upright posture
  4. Torso active throughout

Farmers Carry

  1. Good posture
  2. Walk with intention / Purposeful steps
  3. Resisting side bending
  4. Breathe

Offset Carry

  1. Good posture
  2. Walk with intention / Purposeful steps
  3. Heavy weight in bottom hand / Light weight over shoulder with elbow extended
  4. Resisting side bending, shrugging and elbow bending
  5. Breathe
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