Purpose: Core strength Quick Coaching Cues Keep your lower back gently pressed into the floor as you raise the ball. Squeeze the med ball between your feet or ankles so the it doesn’t fall on your face. Lift your legs with control. Lower slowly without slamming your feel into the ground. Common Mistakes Letting the … Read more
Purpose: Core strength and stability Quick Coaching Cues Keep your body in a straight line and brace your abs before you start. Make small controlled circles with your forearms while keeping your hips steady. Complete reps in both directions. Press down into the ball and keep your shoulders active the whole time. Common Mistakes Letting … Read more
Purpose: Core strength and stability Quick Coaching Cues Keep your body in a straight line and brace your abs before rolling out. Roll the ball forward slowly without letting your hips sag. Only go as far as you can while keeping your core tight and ribs down. Common Mistakes Letting the low back arch as … Read more
Purpose: Rotational core strength. Obliques and transverse abdominals. Quick Coaching Cues Brace your core and drive the weight diagonally from low to high with control. Rotate through your torso while keeping your hips stable and knees soft. Finish tall with your chest up and arms extended on the diagonal. Common Mistakes Using mostly the arms … Read more
Purpose: Core strength and stability Quick Coaching Cues Brace your core and keep your hands pressed straight out in front. Take small controlled side steps without letting your torso rotate. Take 3-4 steps out and back, that’s one rep. Keep your hips level and chest tall the whole time. Common Mistakes Letting the band pull … Read more
Purpose: Core strength and stability Quick Coaching Cues Brace your core and keep your ribs down before pressing overhead. Press the band straight up without letting your torso rotate or lean. HOLD for 2-3 seconds overhead. Control the band on the way up and back down. Common Mistakes Not enough resistance. If it’s too easy, … Read more
Purpose: Core strength Quick Coaching Cues Keep the weight tight to your chest and brace your core before you come up. You can use a small metal plate or a dumbbell. Sit up with control and finish tall instead of collapsing forward. Lower back down slowly so the abs stay working the whole rep. Common … Read more
Purpose: Core strength and stability Quick Coaching Cues Keep your body in a straight line from shoulders to heels. Press firmly into the ball and brace your abs and glutes. Keep your shoulders stable and avoid letting the ball move around. Common Mistakes Letting the hips sag or pike up instead of staying straight. Shrugging … Read more
Weighted Seated Rotations Purpose: Core strength and stability Quick Coaching Cues Lean back slightly, brace your core, and keep your chest up. Hold the weight close and rotate side to side through your torso. Keep your feet elevated or steady while controlling each rep. Common Mistakes Rounding the low back and collapsing through the chest. … Read more
Purpose: Core strength and stability Quick Coaching Cues Stand tall with your core braced and hands centered at your lower chest. Press the band straight out without letting your torso rotate and HOLD for 3-5 seconds. Control the hold and bring your hands back in slowly. Rest 1-2 seconds and repeat. Make sure to do … Read more
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