{"id":3729,"date":"2019-11-20T21:14:03","date_gmt":"2019-11-20T21:14:03","guid":{"rendered":"http:\/\/www.meghancallawayfitness.com\/my-blog\/?p=3729"},"modified":"2021-06-18T22:40:27","modified_gmt":"2021-06-18T22:40:27","slug":"get-stronger-with-these-5-chaos-exercises","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/get-stronger-with-these-5-chaos-exercises\/","title":{"rendered":"Get Stronger With These 5 Chaos Exercises"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This week I shared 5 awesome \u201cchaos\u201d exercises. When I use the term \u201cchaos,\u201d I\u2019m referring to performing an exercise where a resistance band is fastened across a squat rack. This unstable surface makes the exercises significantly more challenging.\u2063<\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong> #1) Chaos  Plank\u2063 + Kicks<\/strong><\/p>\n\n\n\n<p>This exercise improves lumbo-pelvic stability, and shoulder and scapular stability.\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"5 Chaos Exercises You Might Not Have Tried: Chaos Prone Plank + Kicks\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/sLuLCzG7wB0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063<\/li><li>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.<\/li><li>Your shoulders should be directly above your hands.\u2063<\/li><li>Spread your fingers, and pretend you are suctioning them to the floor.\u2063<\/li><li>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.\u2063<\/li><li>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.\u2063<\/li><li>&nbsp;\u2063Push away from the floor and protract your shoulder blades (move them away from the spine). Do not mindlessly hang out.\u2063<\/li><li>\u2063For 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.<\/li><li>&nbsp;\u2063In terms of breathing, do what works and feels best for you.\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background\"><strong>#2) Chaos Single Leg Hip Lifts\u2063<\/strong><\/p>\n\n\n\n<p>This exercise strengthens the posterior chain muscles, and improves lumbo-pelvic stability.\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"5 Chaos Exercises You Might Not Have Tried: Chaos Single Leg Hip Lifts\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/mqkQvHqEGRA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>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.<\/li><li>Lie on your back on the floor. Your head, torso and hips should be in a stacked position.\u2063<\/li><li>Bend your knee, and place the back portion of your foot on the band. Make sure your knee is in line with your foot.\u2063<\/li><li>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).\u2063<\/li><li>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.&nbsp; In the top position, your body should form a straight line from your knee to shoulders.\u2063<\/li><li>When you get to the top position, hold for a count or more and really squeeze your glutes and hamstrings.\u2063<\/li><li>Return to the starting position in a controlled manner.\u2063<\/li><li>For the duration of the movement, your non-working leg should remain in a fixed position, and should not provide ANY assistance. \u2063<\/li><li>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.\u2063<\/li><li>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. \u2063<\/li><li>In terms of breathing, do what works and feels best for you.\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/www.ultimatepushups.com\/ultimate-package\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/121371743_362322228152138_2119983897493471978_n-17.jpg?resize=562%2C644&#038;ssl=1\" alt=\"\" class=\"wp-image-6744\" width=\"562\" height=\"644\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/121371743_362322228152138_2119983897493471978_n-17.jpg?w=749&amp;ssl=1 749w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/121371743_362322228152138_2119983897493471978_n-17.jpg?resize=262%2C300&amp;ssl=1 262w\" sizes=\"auto, (max-width: 562px) 100vw, 562px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\" style=\"font-size:18px\">Get a package of\u00a0<em>The Ultimate Pull-Up Program\u00a0<\/em>and\u00a0<em>The Ultimate Push-Up Program<\/em>\u00a0for $157.\u00a0Both programs regularly cost $97 each, so you save $37.\u00a0<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/www.ultimatepushups.com\/ultimate-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background\"><strong>#3) Chaos Isometric Copenhagen Side Plank\u2063\u2063<\/strong><\/p>\n\n\n\n<p>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).\u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Long Lever Chaos Copenhagen Plank\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/TqDQPEGaiF0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063<\/li><li>Get into a side plank position, and set your body so it is in a straight line from your head to foot.\u2063\u2063<\/li><li>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.\u2063\u2063<\/li><li>Fully extend your top leg, and place your ankle on the band. Fully extend the leg that is closest to the ground.\u2063\u2063<\/li><li>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).\u2063\u2063<\/li><li>Now engage your adductors and core muscles and hold your body in a side plank position for the target amount of time.\u2063\u2063<\/li><li>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.\u2063\u2063<\/li><li>Keep the leg that is closest to the floor in a fixed position.\u2063\u2063<\/li><li>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. \u2063<\/li><li>In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Chaos Supine Plank + Kicks<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the posterior chain muscles, and improves lumbo-pelvic stability.\u2063 With this exercise, you\u2019ll likely notice your posterior core muscles working as well.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"5 Chaos Exercises You Might Not Have Tried: Chaos Supine Plank + Kicks\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/jVAm3sXECG0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063<\/li><li>Lie on your back on the floor. Your head, torso and hips should be in a stacked position.\u2063<\/li><li>Extend your knees, and place the back portion of your feet on the band.\u2063<\/li><li>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).\u2063<\/li><li>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.\u2063<\/li><li>Now perform kicks against the band. While doing so, aim to keep the rest of your body as still as possible.\u2063<\/li><li>For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, or torso, spine or hips to rotate.\u2063<\/li><li>In terms of breathing, do what works and feels best for you.\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background\"><strong>#5) Chaos Push-Ups\u2063<\/strong><\/p>\n\n\n\n<p>This exercise strengthens the chest, shoulders and triceps, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"5 Chaos Exercises You Might Not Have Tried: Chaos Push-Ups\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/BP1wa0muIzU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063<\/li><li>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.&nbsp; \u2063<\/li><li>While maintaining the same body positioning, gaze directly down to a spot on the&nbsp;floor\/surface. For the duration of the exercise, your eyes should remain fixed on this spot.<\/li><li>Adopt your preferred hand width.\u2063<\/li><li>At the top of the push-up, your shoulders, elbows and wrists should be in a stacked position.\u2063<\/li><li>Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between.<\/li><li>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.&nbsp;<\/li><li>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.\u2063<\/li><li>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 \u201crowing\u201d your body down to the band. Do not just drop down.<\/li><li>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 \u201carrow,\u201d not a \u201cT\u201d.\u2063<\/li><li>Once your upper arms are approximately parallel (or slightly closer) to the ground, press up and return to the starting position.\u2063<\/li><li>When you are pressing your body away from the surface and are returning to the top position,&nbsp;protractyour shoulder blades.Think about spreading your shoulder blades apart, and moving them around your ribcage. Do not keep them pinned.&nbsp;<\/li><li>Exhale after you have pressed away from the band and as your body is returning to the top position of the push-up.\u2063<\/li><li>\u2063For 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.\u2063<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>This week I shared 5 awesome \u201cchaos\u201d exercises. When I use the term \u201cchaos,\u201d I\u2019m referring to performing an exercise where a resistance band is fastened across a squat rack. This unstable surface makes the exercises significantly more challenging.\u2063 #1) Chaos Plank\u2063 + Kicks This exercise improves lumbo-pelvic stability, and shoulder and scapular stability.\u2063 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.\u2063 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.\u2063 Spread your fingers, and pretend you are suctioning them to the floor.\u2063 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.\u2063 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.\u2063 &nbsp;\u2063Push away from the floor and protract your shoulder blades (move them away from the spine). Do not mindlessly hang out.\u2063 \u2063For 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. &nbsp;\u2063In terms of breathing, do what works and feels best for you.\u2063\u2063 #2) Chaos Single Leg Hip Lifts\u2063 This exercise strengthens the posterior chain muscles, and improves lumbo-pelvic stability.\u2063 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.\u2063 Bend your knee, and place the back portion of your foot on the band. Make sure your knee is in line with your foot.\u2063 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).\u2063 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.&nbsp; In the top position, your body should form a straight line from your knee to shoulders.\u2063 When you get to the top position, hold for a count or more and really squeeze your glutes and hamstrings.\u2063 Return to the starting position in a controlled manner.\u2063 For the duration of the movement, your non-working leg should remain in a fixed position, and should not provide ANY assistance. \u2063 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.\u2063 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. \u2063 In terms of breathing, do what works and feels best for you.\u2063 Get a package of\u00a0The Ultimate Pull-Up Program\u00a0and\u00a0The Ultimate Push-Up Program\u00a0for $157.\u00a0Both programs regularly cost $97 each, so you save $37.\u00a0 LEARN MORE #3) Chaos Isometric Copenhagen Side Plank\u2063\u2063 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).\u2063\u2063 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.\u2063\u2063 Get into a side plank position, and set your body so it is in a straight line from your head to foot.\u2063\u2063 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.\u2063\u2063 Fully extend your top leg, and place your ankle on the band. Fully extend the leg that is closest to the ground.\u2063\u2063 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).\u2063\u2063 Now engage your adductors and core muscles and hold your body in a side plank position for the target amount of time.\u2063\u2063 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.\u2063\u2063 Keep the leg that is closest to the floor in a fixed position.\u2063\u2063 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. \u2063 In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063 #4) Chaos Supine Plank + Kicks This exercise strengthens the posterior chain muscles, and improves lumbo-pelvic stability.\u2063 With this exercise, you\u2019ll likely notice your posterior core muscles working as well.&nbsp; 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.\u2063 Lie on your back on the floor. Your head, torso and hips should be in a stacked position.\u2063 Extend your knees, and place the back portion of your feet on the band.\u2063 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).\u2063 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.\u2063 Now perform kicks against the band. While doing so, aim to keep the rest of your body as still as possible.\u2063 For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, or torso, spine or hips to rotate.\u2063 In terms of breathing, do what works and feels best for you.\u2063 #5) Chaos Push-Ups\u2063 This exercise strengthens the chest, shoulders and triceps, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.\u2063 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.\u2063 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.&nbsp; \u2063 While maintaining the same body positioning, gaze directly down to a spot on the&nbsp;floor\/surface. For the duration of the exercise, your eyes should remain fixed on this spot. Adopt your preferred hand width.\u2063 At the top of the push-up, your shoulders, elbows and wrists should be in a stacked position.\u2063 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.&nbsp; 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.\u2063 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 \u201crowing\u201d 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 \u201carrow,\u201d not a \u201cT\u201d.\u2063 Once your upper arms are approximately parallel (or slightly closer) to the ground, press up and return to the starting position.\u2063 When you are pressing your body away from the surface and are returning to the top position,&nbsp;protractyour shoulder blades.Think about spreading your shoulder blades apart, and moving them around your ribcage. Do not keep them pinned.&nbsp; Exhale after you have pressed away from the band and as your body is returning to the top position of the push-up.\u2063 \u2063For 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.\u2063<\/p>\n","protected":false},"author":1,"featured_media":3733,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[226,95,22,576,1,34,33,26,86],"tags":[228,355,227,381,324,197,177,178,407,183,271,326,325,173,409,408,516,237,400,396,68,483,67,487,480,65,347,413,72,374,384,489,488,360,77,363,141,361,415,414,434,433,335,623,560,275,97,622,96,405,404,73,455],"class_list":["post-3729","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adductors","category-band-exercises","category-core-exercises","category-filler-exercises","category-fitness","category-glute-exercises","category-hamstring-exercises","category-lower-body-exercises","category-pushing-movement","tag-adductor-exercises","tag-adductor-strengthening","tag-adductor-training","tag-advanced-bodyweight-exercises","tag-advanced-core-exercises","tag-advanced-push-ups","tag-band-exercises","tag-band-training","tag-band-workouts","tag-core-exercises","tag-core-stability","tag-core-stability-exercises","tag-core-stability-training","tag-core-training","tag-core-training-for-men","tag-core-training-for-women","tag-core-workout","tag-core-workouts","tag-core-workouts-for-men","tag-core-workouts-for-women","tag-female-glute-training","tag-glute-building","tag-glute-building-exercises","tag-glute-building-workouts","tag-glute-exercise","tag-glute-exercises","tag-glute-training","tag-glute-training-for-females","tag-glute-training-for-men","tag-glute-training-for-women","tag-glute-workout","tag-glute-workouts-for-men","tag-glute-workouts-for-women","tag-hamstring-exercise","tag-hamstring-exercises","tag-hamstring-prehab","tag-hamstring-strengthening","tag-hamstring-training","tag-hamstring-training-for-females","tag-hamstring-training-for-women","tag-hamstring-workouts-for-athletes","tag-hamstring-workouts-for-women","tag-hip-flexor-strengthening","tag-hip-lifts","tag-hip-strengthening-workout","tag-push-up-progression","tag-resistance-band-exercise","tag-resistance-band-exercises","tag-resistance-band-workout","tag-resistance-band-workout-for-men","tag-resistance-band-workout-for-women","tag-strong-glutes","tag-top-glute-exercises","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Get Stronger With These 5 Chaos Exercises - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"When I use the term \u201cchaos,\u201d I\u2019m referring to performing an exercise where a resistance band is fastened across a squat rack. 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