Core Archives Page 2 of 5 | Redefining Strength

Lunge For A Stronger Core And Legs

by Cori Lefkowith | Nov 22, 2015

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Hips/Glutes
Chest
Back

WORKOUT
Complete 3-5 rounds of the first exercise, resting up to 90 seconds between rounds. Then rest 1-2 minutes and move on to the circuits. Complete 3-5 rounds of each circuit, resting as necessary.

EXERCISE:
3-5 reps per side 7-lunge Lunge Matrix

CIRCUIT #1:
8-12 reps per side Front to Back Lunge
10-15 reps Inverted Rows
15-20 reps Reverse Hypers
3-5 reps per side Halos

CIRCUIT #2:
8-12 reps per side Side to Curtsy Lunge
8-12 reps per side Single Arm Dumbbell Row
8-12 reps per side Low to High Chopper
50ft Down and Back Overhead Carry

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Hips/Glutes
Chest
Back

NOTES:

Try to add weight to the Lunge Matrix as you go. With the halos, focus on a bigger range of motion instead of going heavier. Don’t worry about moving quickly with this workout. Focus more on challenging yourself with weight and variations. However, don’t try to rest a ton if you don’t need it.

EXERCISE DESCRIPTIONS:

7-lunge Lunge Matrix – All 7 lunges equal one rep. So 3-5 reps is really 21 to 35 lunges.

Front Lunge: Step the left foot forward and sink down into a front lunge. Bend both the front and back knees. Make sure you do not lean forward as you lunge forward. Also make sure you drive off your front heel to push back to standing.
Angled Front Lunge: After returning to standing after the front lunge, you will again lunge forward, but this time out at an angle. Lunge forward toward “11″ on the clock with your left foot. Bend both your back and front knees as you lunge forward, keeping both toes pointing straight ahead. Then drive off your left heel to come back to standing.
Side Lunge: Again lunging with the left foot, step the left foot out toward “9″ on the clock. As you lunge out to the side, you are going to bend the left knee and sit your butt back. Keep your right leg straight. Both toes should be pointing straight ahead. Keep your leftt heel down as you sink into the lunge. Push your butt back and keep your chest up. Then drive back up to standing.
Backward Rotational Lunge: Next you will lunge back toward “7″ on the clock with your left foot. Your left foot, when you step back, will be perpendicular to your right foot, which is pointing toward “12.” Push your butt back and sink into a lunge, bending the left knee while keeping the right leg straight. Do not let the left heel come up. Keep your chest up and sit your butt backward. Driving off your left heel, push back to standing. Make sure that your right toe doesn’t rotate but continues to point toward “12.” Also make sure your right leg does not bend.
Reverse Lunge: Lunge straight back with your left foot. Bend your front knee as you step your back leg back and drop your back knee down toward the ground. You want to lunge back as if moving to half kneel on the ground. Keep your chest up nice and tall and sit back in your front heel as you lunge back. Then drive back through your front heel to come back up to standing.
Curtsy Lunge: Take your left foot and step your left foot back behind your right leg. You will reach your left foot back to about “5″ on the clock. Make sure you step far enough back (do not keep your left foot too close to your right) that you can bend both knees and sink down into a deep lunge. Keep your right heel down on the ground and your chest up. Then come back to standing. Make sure that you feel this lunge in the outside of your right butt cheek when you lunge back with the left leg.
Forward Cross Lunge: Lunge forward and across toward about “2″ on the clock with your left foot. Pivot your left foot so that your feet are perpendicular. Sink down into a lunge, bending both knees. Make sure your left heel stays down as you lunge. Then drive off your left heel to come back to standing.

Front to Back Lunge – Start standing tall then lunge forward on one side. Bend your knees as you sink down. Try to get your front knee bent to about 90 degrees with your knee over your ankle. Drop your back knee down toward the ground as you keep your chest up. Then drive back through your front heel to come back up to standing. Then step back into a backward lunge, lunging back with the same leg.

Inverted Rows – To do the Inverted Row, you can either use a Suspension Trainer or a Bar. Using a Suspension Trainer, hold a handle in each hand with your palms facing in. Walk your feet forward so that your body is at an incline. The closer to parallel to the ground you get, the harder the move will be. Hang from the straps with your body in a nice straight line and your chest pressed out. Engage your core and glutes and keep your legs straight. You want a nice straight line from your head to your heels. Do not let your low back arch or your hips sag toward the ground. Then drive your elbows down and back to row your chest up to the handles. Keep your body in a nice straight line as you row up and do not bounce off the bottom. Keep your wrists straight as you row up. Also, do not shrug your shoulders. Then lower back down. Do not lose tension at the bottom. Make sure to keep the chest pressed out and your body in a nice straight line. Do not swing to row back up. Make sure to feel your back and arms working to row and not just your arms. Focus on feeling your back pull.

Reverse Hypers – To do Bent-Knee Reverse Hypers, (shown in the bottom two photos), lie face down on a bench, box or table with your hips right on the edge of the bench. Hold on to the bench or something in front of you, but make sure it doesn’t make you stretch or tense up your neck and shoulders. Make sure your hips are right about at the edge of the bench. If your hips are too far on the bench, you are more likely to hyperextend your low back in an attempt to get your hips up higher. However, having your hips too far off the bench, will also force you to have to lift more bodyweight and could cause you to engage and use your low back to lift. Keep your legs close together or even place your heels together and turn your toes out to help you engage your glutes. Bend your knees to almost 90 degrees and flex your feet. Then, with your knees bent, kick your heels up toward the ceiling, squeezing your glutes as you press your hips down into the bench. You can slightly drive up and out as you lift to really get your glutes to work. Make sure that you squeeze your glutes as you lift and don’t hyperextend your low back just to get up higher. You also want to make sure to drive your hips and pubic bone down into the bench as you lift to make sure you are extending your hips and using your glutes. Lift so that your quads are about parallel to the ground and lower back down. Only lift higher if you don’t feel your lower back taking over. The range of motion isn’t as important as simply getting your glutes engaged and working. Consciously squeeze your glutes at the top and then lower down. You can even slow down the tempo of this move and add in a longer pause at the top to make your glutes work harder. To do a Straight-Leg Reverse Hyper (shown in the top photos), you will set up with your hips on the edge of a bench just like you did with the Bent-Knee Variation. However, instead of bending your knees, you will keep your legs out straight. Start with your feet touching the ground and your legs close together. You can place your heels together and turn your toes out if you struggle to get your glutes to engage and work during the movement. Then, keeping your legs straight, drive your hips down into the bench as you lift your heels up toward the ceiling. Squeeze your glutes as you lift and extend your hips. Lift till your legs are about parallel to the ground and then lower back down. Only lift higher if you don’t feel your lower back taking over. You want to focus on your glutes working to lift not your low back. If you do feel your low back, make sure you are pressing your pelvic down into the bench as you squeeze your glutes to lift. Make sure that you are also consciously engaging and contracting your glutes at the top of the lift. Hold at the top then lower back down and repeat. Pause longer at the top to make the move more challenging.

Halos – To do Halos, stand with your feet no wider than hip-width apart. Stand with your feet closer together to make the move harder on your core. Hold a kettelbell upside down with one hand on each side close to where the handle attaches to the bell (you can also use a plate weight or dumbbell if you don’t have a kettlebell). Then raise the weight up so that it is in front of your face with your elbows down toward the ground. Stand tall with your shoulders down and back. Squeeze your glutes and brace your core as you begin to circle the bell around your head. Bring the bell back and around your head to the right, pointing the bottom of the kettlebell back behind you as you circle it around the side of your head. Then drop it down behind your head, reach the bottom of the kettlebell down between your shoulder blades as your elbows rotate to point up toward the ceiling. As you circle the kettlebell back and reach down between your shoulder blades, keep your core tight and don’t let your hips wiggle. Also, do not tuck your chin or move your head. You want to circle the kettlebell around as your head stays still. Continue the circle and bring it around the other side, handles leading, and back in front of your face. Then switch the direction of your circle and go back the way you just came. Keep alternating directions until all reps are complete. Do not tuck your chin or bob your head as you circle. Brace your abs and glutes so that you don’t rotate your hips as you circle and instead get all of the mobility from your shoulders and not your hips. Bracing your core will also protect your low back. Only the kettlebell is moving.

Side to Curtsy Lunge – Lunging with the left foot, step the left foot out toward “9″ on the clock. As you lunge out to the side, you are going to bend the left knee and sit your butt back. Keep your right leg straight. Both toes should be pointing straight ahead. Keep your left heel down as you sink into the lunge. Push your butt back and keep your chest up. Then drive back up to standing. If you need to, touch your foot down before moving into the Curtsy Lunge. If you don’t need to, move right into the Curtsy Lunge. After performing the Side Lunge, stand up and lunge back into a Curtsy Lunge with your left foot. Step your left foot back behind your right leg. You will reach your left foot back to about “5″ on the clock. Make sure you step far enough back (do not keep your left foot too close to your right) that you can bend both knees and sink down into a deep lunge. Keep your right heel down on the ground and your chest up. Then come back to standing. Make sure that you feel this lunge in the outside of your right butt cheek when you lunge back with the left leg. Then move back into a Side Lunge and repeat on the same side.

Single Arm Dumbbell Row – To do the Single-Arm Dumbbell Row, set up with one knee and hand on a bench or box. If you are going to be rowing on your right side, your left knee and hand will be on the bench. Press your chest out and feel the muscles of your back activate. You want your back to stay nice and flat as you row. Hold the dumbbell in your right hand with your right foot on the ground. Keeping your back flat, row the dumbbell up to your side. Drive your elbow up and back as you row and do not let your shoulder shrug. Feel the right side of your back working to row the dumbbell up. Do not row the weight up to your neck. Bring it in to your side at, or just below, chest height. Do not rotate a lot or swing to lift the weight. Once you’ve rowed the weight up, extend your arm all the way back down. Do not reach past full extension to try to drop the weight closer to the ground. You do not want to relax your back at the bottom of the row. Complete all reps on one side before switching. Slow down the tempo or add more weight to make the move more challenging.

Low to High Chopper – Place a band around a low anchor point. Grab the handle of the band in both hands and stand with your feet about shoulder-width apart. Your side will be to the anchor point. Step away from the anchor point so that there is tension in the band even at the end range of motion. Then pivot your feet and bend your knees to reach the handle down outside the knee closest to the anchor point. Your arms should be straight and your chest should be up and there should be tension on the band. Do not round your back to reach lower. Bend your knees and bring the hands outside your knee. Then bring your arms and the band up and across your body as you stand up and pivot toward the opposite shoulder. You should end reaching the other way with your arms reaching up and out at about shoulder height. Do not reach to high up as you reach across. Then control the band back down and across as you pivot and bend your knees. Move in a slow and controlled fashion back down. Do not let the band pull you. Complete all reps to one side before switching.

Overhead Carry – To do a Unilateral Overhead Carry, take one kettlebell and place your hand through the handle so that you can rest the kettlebell on the back of your forearm. If the kettelbell bothers you or you don’t have one, you can use a dumbbell instead. Press the weight up toward the ceiling, straightening your arm up so that your bicep is by your ear. Do not arch your low back or let your elbow bend as you hold the weight overhead. Keep your core tight and your arm up straight toward the ceiling and do not lean to either side or shrug your shoulders. Then, keeping the weight stable overhead, walk around for the allotted distance or time. Then switch the bell to the other hand. Make sure you keep the arm straight overhead and that you don’t feel it in your low back. If you can’t get your arm up overhead and you feel your neck and upper trap really taking over, try a Farmer’s Walk or Bottoms Up Carry.

The Suicide Core Workout

by Cori Lefkowith | Aug 8, 2015

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes

WORKOUT
Complete 3-5 rounds of the Turkish Get Up. Rest up to 90 seconds between rounds. Then rest 1-2 minutes and move on to the circuit. Complete 4-6 rounds of the circuit, resting the same amount of time as the time you worked.

LUNGE MATRIX:
1-3 reps per side Turkish Get Up

CIRCUIT:
3 line Crawl Suicide
50ft Down and Back Farmer’s Walk
5-8 reps Butterfly Sit Ups

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes

NOTES:
With the Turkish Get Up, keep the reps low and work up to heavy weights. Beginners may need to start by balancing something on their hands. For the circuit, complete all three exercises as quickly as possible. Do not rest once you start the circuit. Rest longer between if needed. Beginners may need to shorten the Suicide and the Farmer’s Walk.

EXERCISE DESCRIPTIONS:
Turkish Get Up – Start by lying on your back on the ground with your legs out straight. Then drive your right arm up straight and have your fist pointing up toward the ceiling. Bend your right knee and place your foot flat on the ground. Straighten your left arm out to the side (not straight out at shoulder height, but not right by your body). Keeping your right arm straight up and pointed toward the ceiling at all times (it can even help to balance something on your knuckles to remind you of this while you are learning), roll up on to your left forearm. Prop yourself up nice and tall on your left forearm. Press through your right foot on the ground. Do not let your right knee cave in and keep your left leg out straight on the ground. Once up on your forearm, press up onto your left hand with your left arm going straight. Sit up nice and tall. Do not shrug your shoulders. And remember, your right arm is always straight and pointing straight toward the ceiling. Then from the seated position you are going to bridge up, lifting your hips up as high as you can. You will press down through your left hand as well as your left heel and right foot. Keep your right foot flat on the ground and your left leg out straight. Do not let your right heel come up. From the bridge position, slide your left leg back and under you so that you are in a kneeling position with your hand on the ground. Make sure you swing your leg back enough so you are in a strong supported kneeling position that will allow you to lift your left hand off the ground. Staying nice and tall, lift your left hand and come to a kneeling position. Do not lean forward of slouch forward as you lift your hand up off the ground. With your right arm still pointing up at the ceiling, stomp your right foot into the ground and come up to standing, bringing your left foot forward to be even with your right foot. Once standing, you will reverse the steps until you are again lying on your back. You will first go back to kneeling, stepping your left foot back. You will then place your left hand down on the ground out to the side and just a little back from your left knee. You will then bridge up and swing your left leg through so it is out straight in front of you. As you bridge, keep your right heel firmly planted on the ground. From there, you will return to a seated position supported by your left hand. Then you will relax down to your forearm and finally roll on to your back. Do not slouch as you move back down. Keep a nice tall posture throughout the entire move. Repeat 3-5 reps on this right side before switching. You can also do this move with either a sandbag over your shoulder or a kettlbell or dumbbell in the raised hand. Beginners may just want to start by balancing something on their knuckles.

Crawl Suicide – The Suicide means you crawl to the first line then back. The second line then back. And finally the third line and back. Set the 3rd line about 50ft away and then divide it up with the other two lines. You can do a Forward/Backward Table Top Crawl or even a Lateral Table Top Crawl. To do the Table Top Crawl, set up on your hands and knees with your knees under your hips and your hands under your shoulders. Flex your feet and lift up onto your toes/the balls of your feet. Then take a step forward with your left foot and right hand, keeping your knees close to the ground and your back flat. Make sure to brace your core so that your hips don’t wiggle a lot side to side as you crawl forward. Then step forward with your right foot and left hand. Keep crawling forward, moving the opposite arm and opposite leg together. Take small steps forward so that you don’t get too spread out. You don’t want your hips to start to wiggle and your butt to go up in the air. Also, keep your knees as close to the ground as possible. You can also do the Table Top Crawl backward. Backward may be a bit more challenging and harder on the shoulders. Make sure to keep your steps small, especially when starting out, so that you don’t overload your shoulders and can keep up the contralateral movement. To do the Table Top Crawl backward, step back with the opposite arm and leg. Make sure you don’t get too spread out as you crawl backward. If you reach too far back with your feet and get too stretched out, your going to put a lot of pressure on your shoulders and then you wont’ be able to move fluidly. Keep you steps nice and short and compact to start with and your knees close to the ground. Make sure to brace your core and keep your butt down.

Farmer’s Walk – For this, walk to the 3rd line of your suicide (aka 50 ft) and then come back. Down and back is the rep. To do a Farmer’s Walk, you can hold dumbbells, kettlebells, water jugs or any sort of weights in each hand. Use as heavy a weight as you can grip while maintaining a nice tall posture. Stand up nice and tall with your arms down by your sides and your chest pressed out. Make sure your core is braced so you don’t feel your low back engaging. Holding the weights in each hand begin to walk forward, making sure the weights aren’t resting on your legs. Hold them just off your thighs. Walk around for a set distance or an amount of time, maintaining perfect posture. You want to use weights that challenge you and make you want to drop them just before the time or distance is out. Do not let your head jut forward or your shoulders round. Do not let the weights rest on your legs. Keep your core tight and glutes engaged as you walk with your shoulders down and back and your head up.

Butterfly Sit Ups – To do Butterfly Sit Ups, sit on the ground and place the bottoms of your feet together. Bend your knees into the Butterfly stretch, letting your knees fall open as you bring your heels in toward your crotch. Keeping your knees open and feet together, lie back on the ground. Then sit back up and come back up to the seated position. The more you swing your arms, the easier the move will be. Also the closer in your feet are to your body, the harder the move will be (this will also be based a bit on flexibility as well).

The Partner Cardio-Core Workout

by Cori Lefkowith | Jul 26, 2015

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps

WORKOUT

Perform 3-5 rounds of each of the circuits below. Perform the circuits in a you go, I go style with one partner completing all the moves back to back and then resting while the other partner goes. Rest 2-3 minutes between circuits.

CIRCUIT #1:
20 second Resisted Sprint
20 second Partner Reaction Lunges
20 second Partner Wall Pushes

CIRCUIT #2:
20 second Resisted Sprint
20 second Partner Drag
20 second Partner Leg Throws

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps

NOTES:

By doing you go, I go, you can rest while your partner works. Make sure though that you work as hard as possible during the 20 seconds and move quickly from one exercise to another.

Do not rest between exercises.

EXERCISE DESCRIPTIONS:

For a video of all of these moves, click here.

Resisted Sprint – To do Resisted Sprints, wrap a band or towel around one partner’s hips or use a harness. The other partner will stand behind the partner sprinting, holding the ends of the band, towel or harness. The front partner will then begin to sprint. They will lean forward into the band and sprint, driving their knees up as they swing their arms from “cheek to cheek.” As they sprint against the band, their partner will pull back and slowly follow them. This isn’t about sprinting forward quickly, but about lots of quick knee drives as your partner allows you to slowly move forward. Move as quickly as you can using your arms and the rotation of your core as you quickly drive your knees. Do not round or hunch forward as you sprint. Also, do not start chopping vegetables with your arms. Drive your elbows back and swing your arms from about your cheek to your hip. Partners should also allow their partner to sprint forward slowly. Do not hold them in place or allow them to move forward too quickly. Beginners may need to slow down the knee drives and do more of a march.
Partner Reaction Lunges – To do the Partner Reaction Lunge, one partner will stand behind the other. The partner in back will “push” the front partner forward so that they have to react and catch themselves in a lunge. If you are the back partner, start by pushing your partner forward on their upper back. Push them hard enough that they have to step forward into a lunge and react, but not so hard they lose their balance. If you are the front partner, when you are pushed, step forward and sink into a lunge to decelerate and catch yourself from the push. Then drive back to standing, pushing off that front heel. Make sure to keep your chest up and core tight as you lunge. Also make sure you don’t go forward onto the ball of your foot or your toes. You want to land with your foot flat on the ground as you sink into the lunges. Push back up to standing and then have your partner push you again. This time lunge with the other leg to catch yourself. The “pushes” should be hard enough that the partner is challenged to react and catch themselves without being so hard that they completely lose their balance. The partner being pushed must also make sure to wait for the push. Do not lunge before your partner pushes you. The harder the push, the harder the move will be.

Partner Wall Pushes – To do the Partner Wall Push, one partner will stand facing the wall. They will set up fairly close to the wall with their feet in a staggered stance and their hands against the wall. They will then press into the wall as if trying to drive the wall back. Their arms should be bent as if they are pressing at the bottom of a push up and they should get close to the wall with their feet staggered back to help them push in. As they hold and drive hard into the wall, their partner will “push and pull” them to force them to stabilize and keep pressing into the wall. By pushing and pulling your partner, you are making sure they are driving into the wall as hard as they can and not simply leaning into the wall. If you are pushing into the wall, do not let your partner move you as they push and pull you. You want to engage your core and drive hard into the wall to help you stay still and balanced. If you are pushing and pulling your partner as they hold, make sure to put enough behind your pushes to force them to have to work, but don’t push them so hard that they keep losing their balance.

Partner Drag – To do Partner Drags, one partner will stand in front of the other with their back to their partner. The partner in front will step onto sliders, Valslides or towels. They can then cross their hands over their chest as their partner behind them reaches around to hold them under their arms. The front partner will then lean back into their partner as the back partner begins to walk/run backward. Both partners should brace their abs as they move and the back partner needs to make sure they don’t round forward as they drag their partner. Run/walk backward as quickly as possible dragging your partner.

Partner Leg Throws – To do Partner Leg Throws, one partner will lie on their back on the ground with their partner standing right behind their head. The partner on the ground will reach back and grab the standing partner’s ankles. The partner on the ground will then lift their legs up and back toward their partner behind them. Keep your legs straight and close together. The standing partner will then grab their feet and “throw” their partner’s legs toward the ground. They can throw them straight ahead or angled to one side or the other. Mix it up and make them react to the throw. Throw your partner’s legs hard enough that they have to fight to keep their heels up off the ground, but not so hard that they can’t control their legs and go crashing down. When your legs are throw, engage your abs and decelerate the throw right before your heels touch the ground. Then use your abs to raise your legs back up to your partner. Do not let your legs bend and make sure to keep your legs close together as your legs get thrown. Do not let your low back engage as you fight to keep your heels up off the ground or when you raise your legs back up. Remember, this is an advanced move. Beginners may even want to start with a variation of the Pelvic Tilt Progression before attempting this partner move.

The Deadlift And Core Workout

by Cori Lefkowith | May 23, 2015

WARM UP
Stretch and Roll Out:
Calves
Quads
Hamstrings
Hips/Glutes
Chest/Back
Shoulders/Traps

WORKOUT

Complete 4 rounds of the first exercise, resting 60-90 seconds between rounds. Then rest 1-2 minutes and start the supplemental circuit. For the circuit, set a timer for 20 minutes and complete as many rounds as possible in that time. Rest only if needed but try to keep moving. Record how many rounds you complete and the weights used and try to increase next time!

SINGLE LEG DEADLIFT:
8-15 reps per side Single Leg Deadlift

CIRCUIT:
5 reps per side Sandbag Plank Pull Throughs
10 reps Duck Under Lunges
15 reps Inverted Rows
20 reps KB Swings

COOL DOWN
Stretch and Roll Out:
Calves
Quads
Hamstrings
Hips/Glutes
Chest/Back
Shoulders/Traps

NOTES:

Complete all four rounds of the Single Leg Deadlift before moving on to the circuit. With the circuit, use the heaviest weights possible while still being able to move quickly and not have to rest.

EXERCISE DESCRIPTIONS:

Single Leg Deadlift – To do this move you can use a barbell, sandbag, dumbbells or even kettlebells. To do the kettlebell Single Leg Deadlift, hold a kettlebell in each hand down by your sides. Stand on your right leg with your knee slightly bent and your left toe lightly touching the ground. Then lift your left leg back toward the wall behind you as you hinge over, keeping your back flat. As you hinge over, drop the kettlebells down and back. Do not reach them toward the ground and let your back round. Only lower them as far as you can without rounding or “squatting.” Your standing knee should be soft but isn’t going to bend extra as you hinge over. Make sure that as you hinge over you sit back in your heel and then drive through your heel to come back up to standing. You want to feel your hamstring and glute work.

Sandbag Plank Pull Throughs – To do Sandbag Plank Pulls, set up in a plank position from your hands and toes or hands and knees and place the sandbag on the ground to one side of your body just outside and below your shoulder. Make sure your hands are under your shoulders and then place your feet or knees wider apart to give you more stability. The closer together your feet are, the harder the move will be because you won’t have as wide or stable a base. If you feel your hips rocking side to side, widen your feet out. If the move is too easy, bring your feet closer together. Then reach your hand under your body and across to grab the sandbag. Squeeze your glutes and, without rotating your hips, pull the sandbag through and across to the other side of your body. Make sure your body stays in a nice straight line with your abs engaged as you reach through and pull. Do not let your hips go up in the air or sag toward the ground. You want to pull the sandbag all the way across and outside the other shoulder. If you can’t pull the sandbag all the way across or need to rotate your hips a lot to do so, it may be too heavy. Then reach through with the other hand to pull it back. To fight your body’s desire to rotate, you will need to engage your core and really squeeze your glutes. You do not want to feel this move in your low back. Keep alternating reaches until all reps are complete. Your goal is to keep a nice straight line from your head to your heels the entire time.

Duck Under Lunges – To do the Duck Under Lunge, hold the sandbag up at your chest with your arms wrapped around it. You will then squat down, sitting your butt back while keeping your chest up. As you come back up out of the squat, you will rotate toward the right, pivoting your left foot. Stand up nice and tall, facing to the right with your back leg in triple extension. Do not let your foot stay put and your knee cave in. Then rotate and sink back down into a squat and then pivot and rotate up toward the left side, pivoting your right foot. Keep your chest up the entire time. Do not let your back round toward the ground. Also do not lean forward to try to get lower to the ground. Sink as low as you can in the squat without your form breaking down then quickly pivot up to each side. As you get comfortable with the move, try to make it as fluid as possible. The move should look like a “U” shape. Beginners may need to make it look more like a “V” until their hips open up more. Beginners may also need to drop the weight or not go as low.

Inverted Rows – To do the Inverted Row, hold a suspension trainer strap in each hand or use a bar. Walk your feet out so that you are leaning back. The closer to parallel to the ground you get, the harder the move will be. Squeeze your core and glutes and press your chest out so there is tension between your shoulder blades. Make sure you don’t shrug your shoulders and that your body is in a nice straight line. Then row up, keeping your body in that nice straight line. Row until your chest comes up to the handles and then lower yourself back down. Don’t let your hips sink as you lower back down or your low back arch. Also, keep your chest pressed out the entire time (make sure you don’t round your thoracic spine at the bottom). Move in a controlled fashion as you keep tension between your shoulder blades the entire time. Make sure you row low and don’t shrug your shoulders at any point. Do not bounce off the bottom of your row or use momentum to get back up.

KB Swings – Click here for Kettlebell Swing form and some variations if you’ve never done it before.

The Battle Ropes Back And Core Blast

by Cori Lefkowith | May 8, 2015

WARM UP
Stretch and Roll Out:
Wrists/Forearms
Chest
Shoulders/Traps
Back/Lats
Hips/Glutes

ACTIVATION

Complete 1 round of the activation circuit below.

CIRCUIT:
10 reps per side Plank with Rotational Reach
10 reps per side Plank with Reach Back and Out
15 reps Camel

WORKOUT

Set a timer for 1 minute intervals. Move from one exercise to the next then rest for 1 minute after all exercises are complete. Complete 5-8 rounds of the circuit.

CIRCUIT:
1 minute Standing Lateral Pulls
1 minute Half-Kneeling Pulls
1 minute Seated Shoulder Pulls
1 minute Lateral Plank Pulls
1 minute Reverse Plank Pulls
1 minute Rest

COOL DOWN
Stretch and Roll Out:
Wrists/Forearms
Chest
Shoulders/Traps
Back/Lats
Hips/Glutes

NOTES:

Make sure to keep moving the entire minute of work. If a pull works one side at a time, you can switch at 30 seconds or switch every round. For some of the pulls, alternate arms. Only for the lateral pulls should you stay on one side.

Set your pulling station down low. It is ok to have to pull from low for the Lateral Pulls and then you won’t have to change it over for the Seated and Plank pulls.

EXERCISE DESCRIPTIONS:

For pictures and descriptions of all of the Rope Pulls, check out these 10 Battle Ropes Pulling Exercises.

Plank with Rotational Reach – To do this Plank Variation, set up in the high plank position on your hands and knees (beginner) or toes (advanced). Set your feet wider apart to create a more stable base. Then reach one hand under your armpit and toward the far wall. You aren’t just reaching under your armpit to pat yourself on the back. You want to really reach toward the wall. As you reach, make sure your hips stay down. Then pivot open, rotating into a Side Plank as you reach your hand up toward the ceiling. You will reach the hand that reached under your armpit up toward the ceiling, keeping your hips up as you move into a Side Plank. Then reach the hand back down and under your armpit, rotating your hips back down toward the ground and into the Front Plank position. Repeat. Complete all reps on one side before switching and reaching the other way. Do not let your butt go up in the air or your hips sag toward the ground as you reach.

Plank with Reach Back and Out – To do the Plank with Reach Back and Out, set up in a Front Plank from your hands and toes with your hands under your shoulders and your feet about hip-width to shoulder-width apart. For this move, you will want your feet wider to create a more stable base. Beginners can do this move from their knees. Then from the Plank position, reach one hand back and across toward the opposite ankle, pushing your butt back and up toward the ceiling as you reach. Then reach back forward and out toward the wall in front of you, dropping your hips back into a nice plank position. Do not drop your hips too low and feel your low back engage. Keep your core tight to protect your low back as you come back into that nice plank position. Reach back and across with the same hand until all reps are complete on that side.

Camel – To do the Camel, start kneeling with your knees about hip-width apart and your feet flexed. Sit back on your heels and place your hands on your heels. Then arch your hips up and away, lifting your glutes up off your heels and pressing your chest out. Keep your hands on your heels as you arch away and squeeze your glutes to fully extend your hips. Relax your head back and arch as much as you can, getting a nice stretch down your chest, core, hips and quads. Do not let your shoulders shrug. Also make sure to squeeze your glutes so you don’t just feel this stretch straining your low back. Hold for 1-2 seconds and relax back down. Repeat, arching back up. You can also make this a static stretch by simply holding the pose for 15-20 seconds. If you want to make the stretch more challenging, point your toes and place your hands on your heels instead of flexing your feet (the two bottom photos). If you are less flexible, do this stretch with a couch, chair or table behind you. Kneel down and place your hands back behind you on the couch or table. If you are at your desk, you can use your desk or chair. Keeping your arms straight behind you, press your chest out and arch away as much as possible away from the piece behind you while leaning your head back.