This week I shared 5 awesome “chaos” exercises. When I use the term “chaos,” I’m referring to performing an exercise where a resistance band is fastened across a squat rack. This unstable surface makes the exercises significantly more challenging.
#1) Chaos Plank + Kicks
This exercise improves lumbo-pelvic stability, and shoulder and scapular stability.
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 elevate your ankles on the band. Set your body so it is in a straight line from your head to heels.
- Your shoulders should be directly above your hands.
- Spread your fingers, and pretend you are suctioning them to the floor.
- Brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.
- While keeping your knees close to fully extended, perform kicks against the band. While doing so, aim to keep the rest of your body as still as possible.
- Push away from the floor and protract your shoulder blades (move them away from the spine). Do not mindlessly hang out.
- For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, weight to shift from foot to foot, or hips to pike or collapse.
- In terms of breathing, do what works and feels best for you.
#2) Chaos Single Leg Hip Lifts
This exercise strengthens the posterior chain muscles, and improves lumbo-pelvic stability.
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.
- Lie on your back on the floor. Your head, torso and hips should be in a stacked position.
- Bend your knee, and place the back portion of your foot on the band. Make sure your knee is in line with your foot.
- Before you go, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection).
- Now extend your hips by driving through the back of your feet and squeezing your glutes and hamstrings, NOT by arching your lower back and flaring your ribcage. In the top position, your body should form a straight line from your knee to shoulders.
- When you get to the top position, hold for a count or more and really squeeze your glutes and hamstrings.
- Return to the starting position in a controlled manner.
- For the duration of the movement, your non-working leg should remain in a fixed position, and should not provide ANY assistance.
- For the duration of the exercise, do not allow your lower back to hyperextend or round, ribcage to flare, or torso, spine or hips to rotate.
- Be sure to engage both the core muscles and glutes on the non-working side. This will help keep your body square, and moving as a single unit.
- 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.
#3) Chaos Isometric Copenhagen Side Plank
This exercise strengthens the adductors, improves lumbo-pelvic stability, and shoulder and scapular stability (both should remain in a fixed position for the duration of the movement).
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 side plank position, and set your body so it is in a straight line from your head to foot.
- You may perform the exercise either from your forearm or hand. If you are on your hand, your shoulder should be directly above your hand. If you are on your forearm, your shoulder should be directly above your elbow.
- Fully extend your top leg, and place your ankle on the band. Fully extend the leg that is closest to the ground.
- Before you go, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection).
- Now engage your adductors and core muscles and hold your body in a side plank position for the target amount of time.
- Pay attention to your non-working/supporting side. Push away from the floor and protract your shoulder blade (move it away from the spine). Do not mindlessly hang out.
- Keep the leg that is closest to the floor in a fixed position.
- For the duration of the exercise, do not allow your hips to drop. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse.
- In terms of breathing, do what works and feels best for you.
#4) Chaos Supine Plank + Kicks
This exercise strengthens the posterior chain muscles, and improves lumbo-pelvic stability. With this exercise, you’ll likely notice your posterior core muscles working as well.
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.
- Lie on your back on the floor. Your head, torso and hips should be in a stacked position.
- Extend your knees, and place the back portion of your feet on the band.
- Before you go, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection).
- Now extend your hips by driving through the back of your feet and squeezing your glutes and hamstrings, NOT by arching your lower back and flaring your ribcage. This is extremely important. In the top position, your body should form a straight line from your knee to shoulders. For the duration of the exercise, keep your body in this position.
- Now perform kicks against the band. While doing so, aim to keep the rest of your body as still as possible.
- For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, or torso, spine or hips to rotate.
- In terms of breathing, do what works and feels best for you.
#5) Chaos Push-Ups
This exercise strengthens the chest, shoulders and triceps, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.
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.
- Set your body so it is in a straight line from your head to heels, tuck your chin, and keep your neck in neutral alignment.
- While maintaining the same body positioning, gaze directly down to a spot on the floor/surface. For the duration of the exercise, your eyes should remain fixed on this spot.
- Adopt your preferred hand width.
- At the top of the push-up, your shoulders, elbows and wrists should be in a stacked position.
- Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between.
- Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.
- Descend into the push-up and retract your shoulder blades. Think about lightly drawing your shoulder blades together and towards your spine as you are performing the eccentric component, but do not overdo this movement. Imagine you are pulling or “rowing” your body down to the band. Do not just drop down.
- In the bottom position, your elbows should be positioned over your wrists. Do not allow your elbows to flare out. In the bottom position, your body should resemble an “arrow,” not a “T”.
- Once your upper arms are approximately parallel (or slightly closer) to the ground, press up and return to the starting position.
- When you are pressing your body away from the surface and are returning to the top position, protractyour shoulder blades.Think about spreading your shoulder blades apart, and moving them around your ribcage. Do not keep them pinned.
- Exhale after you have pressed away from the band and as your body is returning to the top position of the push-up.
- For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, hips to collapse or pike, or neck to collapse.
Join THOUSANDS Of People From 86 Countries Worldwide And Get The Ultimate Pull-Up Program Now
