Bird dog

KEY COACHING POINTS:

• When lifting your leg in this exercise, try to isolate the movement from your hip or your glute so squeeze your bum.

• Get into a 4-point position.

• Hands underneath your shoulders. Knees underneath hips.

• From here, make sure you squeeze your abdominals and make sure they are tight. Prevent any lower back arching.

• Lift the opposing arm and hand, slowly move as you lift.

MAIN MUSCLES - CORE (ABS, LOWER BACK & GLUTES)

Plank

KEY COACHING POINTS:

• Keep your shoulders pinned back

• Brace your core and maintain a neutral spine

• Control your breathing

MAIN MUSCLES - CORE

Side Plank Pull-Through

KEY COACHING POINTS:

• Keep your shoulders pinned back

• Brace your core

• Don't let your hips drop

• Control your breathing

MAIN MUSCLES - CORE

Side Planks

KEY COACHING POINTS:

• Keep your shoulders pinned back

• Brace your core and maintain a neutral spine

• Don't let your hips drop

• Control your breathing

MAIN MUSCLES - CORE

TRX mountain climbers

KEY COACHING POINTS:

• Brace your core

• Allow your abs to crunch in as you bring your knees forward

• Control your breathing

MAIN MUSCLES - CORE

TRX oblique crunch

KEY COACHING POINTS:

• Brace your core

• Allow your abs to crunch in as you bring your knees forward

• Control your breathing

MAIN MUSCLES - CORE

TRX leg pull in

KEY COACHING POINTS:

• Brace your core

• Allow your abs to crunch in as you bring your knees forward

• Control your breathing

MAIN MUSCLES - CORE

Pallof press

KEY COACHING POINTS:

• Make sure the cable is directly to the side of you

• Keep your shoulders pinned back

• Feet should be shoulder width apart

• Once the cable is fully pressed out you then need to brace your core hard (imagine someone is about to punch you in the abs)

• Control it back and repeat 

MAIN MUSCLES - CORE

Horizontal cable woodchop (high to low)

KEY COACHING POINTS:

• Make sure the cable is directly to the side of you

• Keep your shoulders pinned back and core braced

• Feet should be shoulder width apart

• Rotate whilst maintaining constant tension in the cable

• The movement should start from your core and not your arms

MAIN MUSCLES - CORE

Horizontal cable woodchop

KEY COACHING POINTS:

• Make sure the cable is directly to the side of you

• Keep your shoulders pinned back and core braced

• Feet should be shoulder width apart

• Rotate whilst maintaining constant tension on the cable

• The movement should start from your core and not your arms

MAIN MUSCLES - CORE

Pallof press with rotation

KEY COACHING POINTS:

• Make sure the cable is directly to the side of you

• Keep your shoulders pinned back 

• Feet should be shoulder width apart

• Once the cable is fully pressed out you then need to brace your core hard (imagine someone is about to punch you in the abs)

• Rotate at the core

• Control it back and repeat 

MAIN MUSCLES - CORE

Landmines

KEY COACHING POINTS:

• Keep your shoulders pinned back, core braced and arms staright

• Feet should be shoulder width apart

• Rotate whilst maintaining constant tension in your core

• The movement should start from your core and not your arms

MAIN MUSCLES - CORE

Spider-Man planks

KEY COACHING POINTS:

• Keep your shoulders pinned back

• Brace your core and maintain a neutral spine

• Squeeze your obliques when pulling your leg into the side

• Control your breathing

MAIN MUSCLES - CORE

Advanced planks

KEY COACHING POINTS:

• Keep your shoulders pinned back

• Brace your core and maintain a neutral spine (DON'T arch your back when walking it out

• Control your breathing

MAIN MUSCLES - CORE

Superman planks

KEY COACHING POINTS:

• Keep your shoulders pinned back

• Brace your core and maintain a neutral spine

• Control your breathing

MAIN MUSCLES - CORE

Hand Release Planks

KEY COACHING POINTS:

• Keep your shoulders pinned back

• Brace your core and maintain a neutral spine

• Control your breathing

MAIN MUSCLES - CORE

Plank decline (on elbows)

KEY COACHING POINTS:

• Keep your shoulders pinned back

• Brace your core and maintain a neutral spine

• Control your breathing

MAIN MUSCLES - CORE

Plank (incline)

KEY COACHING POINTS:

• Keep your shoulders pinned back

• Brace your core and maintain a neutral spine

• Control your breathing

MAIN MUSCLES - CORE