Core Progression
Note: As far as “core” exercises go, this page will forever be “incomplete”. Since there are so many different things you can do for your core, we’ve decided to keep this page centered around the core exercises used in the Recommended Routine. For a more complete list of core exercises, please check our exercise wiki.
Anti-Extension
###Main Progression:
####Plank
- Work up to a 30s hold then move on to your ring rollouts
- You’re only doing the planks, don’t do every drill in the video.
- Elbows should stay straight
- Remain in a hollow body position (ribs down, butt tucked)
- Keep your hands as close as your overhead mobility will allow.
- Higher ring position will make this easier. Elevating the feet will make it harder.
###Alternate Progressions:
Once you’ve reach a 30second plank you can choose one of alternative progression if you don’t want to do Ring Rollouts:
Alternate Path 1:
- Use a wall to shorten the ROM and make it easier. The further you are from the wall, the more difficult it becomes.
- Keep a hollow body position (ribs down, butt tucked), brace your core, and squeeze your glutes.
- Use a wall to shorten the ROM and make it easier. The further you are from the wall, the more difficult it becomes.
- Keep a hollow body position (ribs down, butt tucked), brace your core, and squeeze your glutes.
Alternate Path 2:
- Remain in a passive hang and a hollow body position (ribs down, butt tucked)
- To minimize swinging, keep your feet infront of your hips and pause for a second at the top and bottom of the movement.
Pike Hanging Leg Raises Negative
- Perform a Tucked Leg Raise then straighten your legs and perform a straight legged negative.
- Remain in a passive hang and a hollow body position (ribs down, butt tucked)
- To minimize swinging, keep your feet infront of your hips and pause for a second at the top and bottom of the movement.
- Remain in a passive hang and a hollow body position (ribs down, butt tucked)
- To minimize swinging, keep your feet infront of your hips and pause for a second at the top and bottom of the movement.
####Alternate Path 3:
#####Pike Compressions
Anti-Rotation
###Main progression:
- These are performed under control with a short pause when your arms are fully extended
###Alternate progressions:
####Alternate Path 1:
- Lower leg should give the minimum assistance you need.
- Don’t let the hips sag.
- Can be performed on your hand instead of elbow.
- Don’t let the hips sag.
- Can be performed on your hand instead of elbow.
- Lower leg should give the minimum assistance you need.
- Don’t let the hips sag.
- Can be performed on your hand instead of elbow.
- Don’t let the hips sag.
- Can be performed on your hand instead of elbow.
- Tuck your free leg to your chest and return to neutral under control.
- Don’t let the hips sag.
- Can be performed on your hand instead of elbow.
####Alternate Path 2:
#####Ring Pallof Press
- You can adjust the difficulty by altering your straddle width. Wider straddle = easier. Narrow straddler = harder.
Extension
###Main Progression:
###Alternate Progression Path:
####Alternate Path 1:
- Only do the lower-body raises in this video
- Ok, now you can do the rest of the video
####Alternate Path 2:
Equipment
Bands for Pallof Press
Rings for Rollouts and/or Ring Pallof Press
Bar or Rings for Hanging Leg Raises
Bench, counter, ledge, or boxes for Reverse Hyperextensions and Copenhagen Planks.
Frequently Asked Questions
##How much should I rest for this triplet?
If you want to keep it simple, rest 90s between each set just like the previous pairs. If you want to save time, you can rest 30s-45s between each set.
##How do each of the alternate compare to the suggested movement?
You can look through /u/DoomGoober’s write-up comparing each path
