Plank

KEY COACHING POINTS:

  • Keep your shoulders pinned back

  • Brace your core and maintain a neutral spine

  • Control your breathing

MAIN MUSCLES - CORE

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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

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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

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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

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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