Core Stability
Banded Press Out
Lay on your back. Bent your hips and knees to 90 degrees. Wrap a resistance tube around the outside of your feet and pull between your legs. Hold one end of the resistance tube in each hand. Maintain pressure through your mid-back and pelvis while pressing your feet into the band and away.
Birddog on a Foam Roller
Get onto the floor with your knees on a foam roller and hands on the floor. Keep the spine neutral and feet hovering off the floor. While keeping a stable spine, extend one leg behind you and extend the opposite arm out. Use your core to resist twisting and falling inward. Lower both knees back to the roller and hands back to the ground.
Thread-the-Needle Plank
Anchor a resistance tube to a point that is about 1 ft from the floor. Go into a plank position with feet slightly wider than shoulder width, arms extended, and band held perpendicular to your body. Keep your upper body supported with the arm closest to the attachment point and reach your opposite hand under your chest. Untwist your spine back into a plank position. Extend the arm holding the band until it is straight and parallel to the floor. Return to the start position.
Kettlebell Transfers
Go into a plank position with feet slightly wider than shoulder width. Keep your upper body supported with one arm. Grab the kettlebell and drag it to the opposite side. Return to the start position.
Plank Taps
Swiss Ball Knee Taps
Swiss Ball Stir-the-Pot
Swiss Ball Knee Tuck
Swiss Ball Pike
Swiss Ball Side Plank
Lie on your side and hold a Swiss ball between your feet. Rest your forearm on the floor. Place your other hand on your hip (or perpendicular to the floor for advanced version). Raise your hips so that your upper body is parallel to the floor, then lower to start position. Keep the pulsing movement in a lateral plane without twisting down to the floor.
Swiss Ball Twist
Anchor one end of a resistance band to a door knob or other stable point. Hold a Swiss ball in front of you while holding the other end of the band such that it wraps around the widest point of the ball. Stand with your legs slightly wider than shoulder width, keep the spine neutral, and hips level. Twist your upper body to about 30-45 degrees with controlled rotation throughout the body. When done with precision, you will feel the deep core (transverse abdominals) and deep muscles of the low back (multifidi) engage.
Swiss Ball Reach Out
Kneeling Chops
Anchor a resistance tube a few inches off of the ground and go into a half kneeling position facing perpendicular to the tube. Hold the resistance tube by both hands and twist from down and towards the anchor site to up and away. Be sure to twist and rotate rather and arch the back.
Paloff Press
Sling Mountain Climbers
