This week I’m sharing 5 advanced core exercises you can try. Make sure you are proficient at the fundamentals before you try these exercises.
#1) Single Arm TRX Fall-Outs
This exercise strengthens the serratus, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.
Make sure you are comfortable doing the double arm variation, and also the single arm kneeling variation BEFORE you try these.
Coaching Tips:
- Get into a plank position, and hold onto a TRX with one hand. Your shoulder should be above your hand.
- Before each rep, take a deep breath in through your nose (360 degrees of air around your spine), brace your core (360 degree brace around your spine), close the space on your front side (wrinkle your shirt), and squeeze your glutes.
- Before you perform the ‘’fall-out’’ and extend your arm, lightly and deliberately press your body away from the strap of the TRX and protract your shoulder blade. Think about moving your shoulder blade away from your spine and around your ribcage.
- Now, extend your arm and ‘’fall out’’ to a range where you are able to maintain proper form. Be conservative as you are getting used to doing these.
- Once you hit your end range, perform the reverse movements and return to the starting position.
- For the duration of the exercise, do not allow your shoulder to excessively shrug, round, or shoulder blade to excessively elevate.
- For the duration of the exercise (particularly during the fall-out), your body should remain in a straight(ish) line from your head to heels. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
#2) Feet Elevated Cross Arm Push-Ups
This ‘’plank’’ blasts the triceps, improves lumbo-pelvic stability, and shoulder/scapular controlled mobility.
Make sure you can do these with your feet on the floor BEFORE you elevate your feet.
Coaching Tips:
- Get into a plank position from your forearms and feet, and elevate your feet on a stable surface. Unlike a plank where your forearms are pointing vertically (straight ahead), your forearms will be pointing horizontally.
- Position one hand so it is under your chest, and the other hand should be sitting just ahead of this hand. Your right hand will be pointing to the left, and your left hand will be pointing to the right.
- At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.
- Before each rep, take a deep breath in through your nose (360 degrees of air around your spine), brace your core (360 degree brace around your spine), close the space on your front side (wrinkle your shirt), and squeeze your glutes.
- Now extend your elbows and press up onto your hands.
- When you are pressing your body away from the floor and to the top position, protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage.
- Gain a moment of control.
- Now perform the reverse movements and return to the floor/starting position. When you are doing so, retract your shoulder blades. Think about lightly drawing your shoulder blades together and towards your spine as you are performing the eccentric component.
- Do a proper reset before EVERY rep.
- For the duration of the exercise, do not allow your shoulders to shrug, round, or shoulder blades to elevate.
- For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot.
- For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
#3) Feet Elevated Plank Single Arm Rows + Single Arm TRX Hold
This extremely advanced exercise requires a lot of lumbo-pelvic stability, and shoulder and scapular stability.
BEFORE you attempt the feet elevated variation, do the exercise with your feet on the floor as this is easier.
Coaching Tips:
- Get into a plank position, and elevate your feet on a stable surface.
- Hold a weight, and on the other side hold onto a TRX. Your shoulders should be above your hands.
- Before each rep, take a deep breath in through your nose (360 degrees of air around your spine), brace your core (360 degree brace around your spine), close the space on your front side (wrinkle your shirt), and squeeze your glutes.
- Now perform a single arm row. In the top position, do not allow your elbow to flare out.
- Lower the weight to the bottom/starting position with control.
- Do a proper reset before EVERY rep.
- On the side that is holding onto the TRX strap, do not mindlessly hang out on your shoulder. Push your body away from the strap and protract your shoulder blade. Think about moving your shoulder blade away from your spine and around your ribcage.
- On the side that is performing the rows, do not keep your shoulder blade pinned. It is meant to move.
- For the duration of the exercise, do not allow your shoulders to shrug, round, or shoulder blades to elevate.
- For the duration of the exercise, your body should remain in a plank position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to collapse or pike, or weight to shift from foot to foot.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
Get a package of The Ultimate Pull-Up Program and The Ultimate Push-Up Program for $157. Both programs regularly cost $97 each, so you save $37.
#4) Plank TRX Knee Tucks (+ Weight)
This exercise improves lumbo-pelvic stability, and shoulder and scapular stability.
Do this exercise with bodyweight only BEFORE you add any weight.
Coaching Tips:
- Place each foot in the TRX. Get into a plank position from your hands and feet.
- Place your hands so they are roughly below your shoulders.
- Before each rep, take a deep breath in through your nose (360 degrees of air around your spine), brace your core (360 degree brace around your spine), close the space on your front side (wrinkle your shirt), and squeeze your glutes.
- While remaining in a plank position, perform a knee tuck and bring one knee in towards your torso.
- Return your leg and foot to the starting position with control, and repeat using the other side.
- Do a proper reset before EVERY rep.
- For the duration of the exercise, press your body away from the floor and protract your shoulder blades. Think about spreading your shoulder blades apart, and moving them away from your spine and around your ribcage.
- For the duration of the exercise, do not allow your shoulders to shrug, round, or shoulder blades to elevate.
- For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes on the non-moving side.
- In terms of breathing, do what works and feels best for you.
#5) Weighted Chaos Push-Ups
This exercise strengthens the chest, shoulders, and triceps, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.
Do this exercise with bodyweight only BEFORE you add any weight. While I’m weighting myself with a heavy chain, you can wear a weight vest, rest a weight plate on your mid/lower back, etc.
Coaching Tips:
- Fasten a resistance band across a squat rack. Make sure the band is extremely secure. Obviously this is very important. Choose a height that allows you to perform the exercise correctly.
- Get into a plank position from your hands and feet, and place your hands on the band.
- Position your hands so they are shoulder width apart or slightly wider.
- At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.
- Before each rep, take a deep breath in through your nose (360 degrees of air around your spine), brace your core (360 degree brace around your spine), close the space on your front side (wrinkle your shirt), and squeeze your glutes.
- Descend into the push-up and retract your shoulder blades (draw them together). Aim to lower yourself down in 2-3 seconds.
- In the bottom position, your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out. In the bottom position, your body and upper arms should resemble an “arrow,” not a “T”.
- When you are pressing your body away from the band and are returning to the top/starting position protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage. Do not keep them pinned.
- For the duration of the exercise, do not allow your shoulders to shrug, round, or shoulder blades to elevate.
- For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
Join THOUSANDS Of People From 86 Countries Worldwide And Get The Ultimate Pull-Up Program Now
