An Innovative Body Saw That Also Strengthens The Hip Flexors?? -

Body saws are an amazing serratus strengthener, and also improve lumbo-pelvic stability, and shoulder and scapular controlled mobility.

This advanced body saw variation also strengthens the hip flexors. Not only am I performing the body saws from my hands which is more challenging than from the forearms, I am simultaneously performing an isometric band resisted psoas march on one side.

Make sure you can do both regular body saws and basic psoas march variations BEFORE you do these.

Coaching Tips:⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣

Place one foot on a towel or slider pad, and place a band around your forefeet.⁣ ⁣⁣⁣⁣⁣⁣ ⁣

Get into a plank position from your hands and feet. Due to the psoas march, your hips might need to sit a little higher so your knee doesn’t hit the floor.⁣ ⁣ ⁣⁣

On one side, draw one knee in towards your body. For the duration of the set, keep your leg in this position.⁣ ⁣⁣⁣⁣⁣⁣

⁣In the starting position, your shoulders should be above your hands, or slightly ahead.⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣

Use the muscles in your shoulders and around your shoulder blades, and press your body backwards. When you are doing so, spread your shoulder blades apart and move them away from the spine, around the ribcage, and away from the opposite hip.⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣

Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and pull your body forward and back to the starting position. When you are doing so, perform the opposite movements with your shoulder blades.⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣

Do not keep your shoulder blades pinned.⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, hips to rotate, or hips to excessively 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 side where your leg is extended. ⁣ ⁣⁣⁣⁣⁣⁣⁣