Bird Dog

How to Perform Bird Dog:

  • 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, and slowly move as you lift.

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

abs

Plank

How to Perform a Plank:

  • Keep your shoulders pinned back

  • Brace your core and maintain a neutral spine

  • Control your breathing

MAIN MUSCLES - CORE

Abs.gif

Side Plank Pull-Through

How to Perform Side Plank Pull-Through:

  • Keep your shoulders pinned back

  • Brace your core

  • Don't let your hips drop

  • Control your breathing

MAIN MUSCLES - CORE

Abs.gif

Side Planks

How to Perform Side Planks:

  • 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

Abs.gif

TRX Mountain Climbers

How to Perform TRX Mountain Climbers:

  • Brace your core

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

  • Control your breathing

MAIN MUSCLES - CORE

TRX Oblique Crunch

How to Perform TRX Oblique Crunch:

  • 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

How to Perform TRX Leg Pull In:

  • Brace your core

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

  • Control your breathing

MAIN MUSCLES - CORE

Pallof Press

How to Perform Pallof Press:

  • 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

Abs.gif

Horizontal Cable Woodchop (High to Low)

How to Perform Horizontal Cable Woodchop (High to Low):

  • 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

How to Perform Horizontal Cable Woodchop:

  • 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

How to Perform Pallof Press with Rotation:

  • 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

How to Perform Landmines:

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

  • 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

How to Perform Spider-Man Planks:

  • 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

How to Perform Advanced Planks:

  • 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

How to Perform Superman Planks:

  • Keep your shoulders pinned back

  • Brace your core and maintain a neutral spine

  • Control your breathing

MAIN MUSCLES - CORE

Hand Release Planks

How to Perform Hand Release Planks:

  • Keep your shoulders pinned back

  • Brace your core and maintain a neutral spine

  • Control your breathing

MAIN MUSCLES - CORE

Plank Decline (on Elbows)

How to Perform Plank Decline (on Elbows):

  • Keep your shoulders pinned back

  • Brace your core and maintain a neutral spine

  • Control your breathing

MAIN MUSCLES - CORE

Plank (Incline)

How to Perform Plank (Incline):

  • Keep your shoulders pinned back

  • Brace your core and maintain a neutral spine

  • Control your breathing

MAIN MUSCLES - CORE