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 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
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. 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: Core strength. Quick Coaching Cues Legs straight. Reach toward the ceiling overhead. Tall upright posture. Common Mistakes Leading with the head. Don’t lead the movement with your head, lead with your torso. At the sit-up, sit up tall and reach. Questions / Comments?
Purpose: Core strength. Quick Coaching Cues Legs straight. Arms straight and reach toward the ceiling overhead. Tall upright posture. Common Mistakes Leading with the head. Don’t lead the movement with your head, lead with your arms. At the sit-up, sit up tall and reach. If you’re having a challenging sitting up, try this modification. Questions … Read more
Purpose: General full body strength. Quick Coaching Cues Feet flat, chest up, back straight. Knees tracking in line with the toes. Feet about hip width apart of a bit wider. Common Mistakes Heels lifting off the ground at the bottom of the squat. Knees going inward during the squat. Chest falling forwards. Back rounding. Questions … Read more
Purpose: General strength. Hips, core, and arm strength. Quick Coaching Cues Stabilize the weight over the shoulders. Keep your lower back flat against the ground, core engaged. Move the legs from the hips and not from the knees. Common Mistakes Low back arching off the ground. Moving the legs only at the knees. Questions / … Read more
Dumbbell Renegade Row w/ Push-Up Purpose: General strength. Upper back, biceps, shoulders, and core. Quick Coaching Cues Feet hip width or slightly wider for stability. Hips in line with shoulders and ankles. Keep the hips level during each pull. Common Mistakes Rotating the hips during each pull. Keep the core engaged and keep the hips … Read more
Purpose: Lower body power. Quads, glutes, and calves. Quick Coaching Cues Feet hip width apart, arms straight. Chest up, back straight. Push with power and land soft with bend knees, landing back into a squat. Common Mistakes Chest down. Lower back rounded. Heels lifting off the ground during the squat. Questions / Comments?
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