Purpose: Core strength and stability. Quick Coaching Cues Hang tall and brace your core before lifting your knees. Pull your knees up with control without swinging. Common Mistakes Using momentum and swinging the body to get the knees up. Questions/Comments?
Purpose: Core strength and stability. Quick Coaching Cues Set your low back on the ball, keep feet planted, and brace your core. Curl your shoulders and upper back up over the ball without pulling on your neck. Exhale as you crunch, then lower with control and keep tension on the abs. Common Mistakes Sitting too … Read more
Purpose: Core strength. Obliques. Quick Coaching Cues Stand tall with your core braced and shoulders level. Lower the weight toward your knee, then pull the weight and crunch over to the other side. Keep the weight close and move through a comfortable range. Common Mistakes Leaning forward or backward instead of straight to the side. … Read more
Purpose: Rotational core strength. Obliques. Transverse abdominals. Quick Coaching Cues Rotate through your torso while keeping your arms extended. Rotate out with some controlled power. Control the return. Common Mistakes Bending the arms too much and turning it into an arm exercise. Snapping back too fast instead of controlling the resistance. Questions/Comments?
Purpose: Core strength. Quick Coaching Cues Lift the shoulders up from the ground. Crunch up and leave the ball, go down without it, then crunch up again and grab it, that’s one rep. Common Mistakes Leading with the head. Lead with the ball. Questions/Comments?
Purpose: Rotational core strength. Quick Coaching Cues Keep legs straight. Keep core engaged throughout the movement. Keep arms out to your side, palms down to brace against the ground for control and stability. If this is too challenging, try the modified version with bent legs. Common Mistakes Not using the arms to brace against the … Read more
Purpose: Core strength and stability Quick Coaching Cues Sit up tall, keep the core engaged. Lift one leg at a time using your core and hip flexors, not momentum. Lift to the height of your foot. Common Mistakes Leaning back during the leg lifts. Dropping the foot back to the ground, not controlling the movement. … Read more
Purpose: Core strength and stability Quick Coaching Cues Keep the hips and low back on the ground. Keep the feet 6 inches off the ground at extension and hold 1-2 seconds. Stay braced through the core. Common Mistakes Arching the lower back during the extension or raising of the legs. Place your hands under your … Read more
Purpose: Core strength and stability Quick Coaching Cues Stack your shoulder over your hand and keep your body in a straight line. Lift your hips high and brace your core the whole time. Keep your feet stacked or staggered while staying tall through the chest. Common Mistakes Letting the hips sag toward the floor. Shrugging … Read more
Purpose: Core strength and stability Quick Coaching Cues Keep your core engaged and braced. Stay perpendicular to the ground, top shoulder vertically “stacked” on top of the bottom. Common Mistakes Not fully crunching at the top of the movement. Complete a full range of motion by lower the hips toward the ground raising into a … Read more
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