(A) Ball Rollouts

 From a knee plank position on a ball brace your core, pack your neck and set your shoulder blades. Your elbows should be directly below your shoulders. With your core braced firmly slowly roll your elbows forward away from your body. Now with your core still braced, roll back to the starting position. Remember […]

(A) Plank Up Down

Start from an elbow plank position. Brace your core hard and place your right palm on the ground as if you are about to do a pushup, now place your left palm on the ground as if you are going to do a push up. Push your body up until you are in push-up plank […]

(A) Plank Tricep Extension

 Start from an elbow plank position. Brace your core hard and drive your hands into the ground until you are up on your hands in a push up position. With a continued core brace lower yourself down back to your elbows. That’s 1 rep. Now repeat until your arms and core are fatigued. Remember, […]

(A) Ab Wheel

 From a quadruped position, holding on to an ab wheel brace your core, pack your neck and set your shoulder blades. Firmly grasp the wheel handles. With your core braced slowly roll the wheel away from your body for a 5 second count then roll it back to the starting position for a 5 […]

(A) Ball Shoulder Circles

 From a full plank position brace your core, pack your neck and squeeze your shoulder blades together while your elbows are on a fit ball under your shoulders. While maintaining this set position slowly roll your SHOULDERS ONLY in a circular position. The key to this move as with all planks is to KEEP […]

(A) Pushup Plank Lat Row

 Start as per the basic plank but from a pushup position. Brace your core and firmly grab the handle of a connected band or pully with your right hand and simply pull until your hand is at the bottom of your rib cage. There should be no spinal motion or torso twisting. Make sure […]

(A) Plank Around the World

Start as per the basic plank but from a pushup position. Brace your core and raise your body up until only your toes and hands are on the ground. Now raise your right leg off the ground until it is parallel to the ground and hold it there for 5 seconds, lower it to the […]

(I) Plank Shoulder Touches

Start as per the basic plank but from a pushup position. Brace your core and raise your body up until only your toes and hands are on the ground. Now squeeze your shoulder blades together and lean slightly to your left side. Touch your left shoulder with your right hand 5 times then repeat on […]

(I) Plank Donkey Kicks

 Start as per the basic plank but from a pushup position. Brace your core and raise your body up until only your toes and hands are on the ground. Now bring your right leg toward your chest until your hip is bent 90 degrees. DON’T take it higher than 90 degrees; if you do […]

(I) Plank with Pulses

 Start as per the basic plank. Brace your core and raise your body up until only your toes and elbows are on the ground. Now raise your right leg up until you feel your right glute contract (not too high, we don’t want the spine to move) then lower it back to the ground […]