Full Body Archives Page 9 of 13 | Redefining Strength

The Partner Battling Ropes Workout

by Cori Lefkowith | Dec 15, 2013

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

WORKOUT

One partner will hold a plank on the end of the rope for 30 seconds while the other partner does their rope drill for 30 seconds. Then they will switch. After both have gone, they will rest 30 seconds and then repeat.

Pick 5-8 of the rope drills below to include. Do 3-5 rounds of each drill. The more drills you pick, the fewer rounds of each you should do.

CIRCUIT:
30 seconds Rope Drill
30 seconds Plank Hold
30 seconds Rest

ROPE DRILL OPTIONS:
Alternating Arm Waves
Stage Coach
Rainbows
Sidewinders
Side-to-Side Stage Coach
Stage Coach with Backward Lunges
Alternating Waves with Side-to-Side Lunge
Stage Coach with Forward/Backward Hops
Alternating Waves with Side Shuffle
Sidewinders with Forward/Backward Walk
Snakes
Outward Circles

NOTES:

Many of these drills can be done from your feet, knees or even seated. Mix up your positions. For example, you could do a standing Rainbow and then one seated (which is almost like a Russian Twist with the rope).

Mix up the drills that you use!

EXERCISE DESCRIPTIONS:

For Demos of all these moves, check out this Battling Ropes Video.

Stage Coach – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Your arms should be bent slightly and your feet should be about hip-width apart. Bend your knees slightly and then as you stand back up, pull up on the ropes with your arms. Then as you slam the rope back down, squat back down just a little. Move quickly, making small fast waves. Don’t worry about big slams. Keep your chest up and shoulders back as you create the waves. Don’t round forward or keep your legs locked out. Create as many waves as possible. As you advance, step forward closer to the anchor so there is more slack in the rope.
Sidewinders – Loop the rope around an anchor and hold one side in each hand. Keep more slack in the rope than you would with other battling ropes moves. Relax your arms and stand with your feet between hip-width and shoulder-width apart. Then sweep your arms to the right, rotating through your core even pivoting a little up onto your left toes. Then quickly sweep your arms to the left. Sweep back and forth. Keep your arms more relaxed and only slightly bent. Use your core to push and pull from side to side. You shouldn’t do huge rotations. Your arms and the rope should stay out in front of you. The ropes should make snake-like waves on the ground and swish side to side. They should not move up and down off the ground.
Alternating Arms Waves – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Your arms can be straight or bent depending on which is more comfortable. Your feet should be about hip-width apart. You can be more in a squat or your legs can be straighter. Don’t be afraid to use your legs as you create waves and either move up and down with them together or slightly step one foot at a time. To create the waves, lift one arm up as you pull the rope down with the other. Then switch pulling one up and the other down. Alternate as quickly as possible using the legs as needed.
Rainbows – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Keep your hands pretty close together. Rotate the handles outside your right hip and pivot your left leg. Then pull the rope up and then over toward your left hip. Pivot your right leg as you bring the rope to your left hip. Then arch back up bringing the rope up toward your shoulder than back down to your right hip. Keep pivoting and rotating the rope from hip to hip, arching up toward your shoulders as you bring the rope from one hip to another.
Side-to-side Stage Coach – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Your arms should be bent slightly and your feet should be about hip-width apart. Bend your knees slightly and then as you stand back up, pull up on the ropes with your arms. Then as you slam the rope back down, squat back down just a little. Slam the ropes to one side of your hip. Move quickly, making small fast waves. Don’t worry about big slams. Then bring the rope back and across to the other hip. Keep the stage coach waves moving side to side. Keep your chest up and shoulders back as you create the waves. Don’t round forward or keep your legs locked out. Create as many waves as possible. As you advance, step forward closer to the anchor so there is more slack in the rope.
Stage Coach with Alternating Backwards Lunges – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Your arms should be bent slightly and your feet should be about hip-width apart. Bend your knees slightly and then as you stand back up, pull up on the ropes with your arms. Then as you slam the rope back down, lunge backward. Move quickly, making small fast waves. Your arms will move faster than you lunge. Don’t worry about big slams. Keep your chest up and shoulders back as you create the waves and lunge backward alternating legs. Don’t round forward. As you advance, step forward closer to the anchor so there is more slack in the rope. Also, lunge more quickly.
Alternating Waves with Side-to-Side Lunge – Set your feet nice and wide so that you can go side lunge to side lunge without moving your feet. Hold an end of the rope in each hand. Start with alternating waves and then sink down into a side lunge on one side, bending that knee. Then stay low and move across to a lunge on the other side while keeping the alternating waves going. Do not round your back forward. Keep your chest up nice and tall and your heels down as you create the waves and move side to side.
Stage Coach Forward/Backward Hops – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Your arms should be bent slightly and your feet should be about hip-width apart. Start creating the waves with both arms moving together. As you create the waves, hop forward from foot to foot. Once you go forward a few hops, hop from foot to foot backwards. Keep both arms moving together as you hop. Each hop is one rep.
Alternating Waves with Side Shuffle – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Your arms can be straight or bent depending on which is more comfortable. Your feet should be about hip-width apart. You can be more in a squat or your legs can be straighter. Don’t be afraid to use your legs as you create waves and either move up and down with them together or slightly step one foot at a time. To create the waves, lift one arm up as you pull the rope down with the other. Then switch pulling one up and the other down. Alternate as quickly as possible using the legs as needed. As you alternate the waves, begin to move laterally with your feet. Shuffle a few feet one way then shuffle back as you keep your arms moving to create the alternating waves.
Sidewinders with Forward/Backward Walk – Loop the rope around an anchor and hold one side in each hand. Keep more slack in the rope than you would with other battling ropes moves. Relax your arms and stand with your feet between hip-width and shoulder-width apart. Then sweep your arms to the right, rotating through your core even pivoting a little up onto your left toes. Then quickly sweep your arms to the left. Sweep back and forth. Keep your arms more relaxed and only slightly bent. Use your core to push and pull from side to side. You shouldn’t do huge rotations. Your arms and the rope should stay out in front of you. The ropes should make snake-like waves on the ground and swish side to side. They should not move up and down off the ground. As you create the waves, step forward. You will first step forward and slightly to the side with your right foot and then your left all the while creating waves. Once you move forward a few feet, step backward. Keeping moving forward and backward while creating waves and keeping your core tight and chest up.
Battling Rope Snakes – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. With your arms relaxed and slightly bent and you feet about hip-width apart, pull the ropes together and then pull them apart. The movement is almost like a chest fly with your arms hanging down. Move quickly creating “snakes” with the ropes on the ground. You can even use your legs to move quickly, squatting just a very little bit and then straightening your legs as you create the waves. Do not round your back. Keep your back flat even if you hinge over just a little.
Battling Ropes Outward Circles – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. With your arms slightly bent, you are going to bend your knees slightly and then start to pull the ropes upward and outward. As you pull them up and out, stand back up. As you pull the rope down and around, squat a little back down and then explode back up as you pull the ropes back up and around. Use your legs to move quickly with the outward circles, pulling down around and then back up and in.

The 15-Minute Battling Ropes Tsunami Workout

by Cori Lefkowith | Dec 15, 2013

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

WORKOUT
Complete 5 rounds of each circuit. Work for 20 seconds, rest for 40 seconds.

CIRCUIT #1:
20 seconds Basic Tsunami Wave
40 seconds of Rest

CIRCUIT #2:
20 seconds Sidewinder Tsunami Wave
40 seconds of Rest

CIRCUIT #3:
20 seconds Rainbow Tsunami Wave
40 seconds of Rest

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

NOTES:
To do any variation of the Tsunami waves in this workout, tie a 50ft (1.5 inch or 2 inch) rope to a pole. You want to just tie one end to an anchor point without losing too much of the length of the rope.

Beginners should definitely use a 1.5 inch rope while more advanced exercisers may want to try a 2 inch rope. However, if you just have an 1.5 inch rope, you can simply step in and keep more slack in the rope to make the moves harder.

Work as hard as you can for the 20 seconds and recovery in the 40 seconds so you an do the exact same amount of work the next round. Beginners may need to do fewer rounds of each circuit and rest longer, making this workout potentially a bit longer than 15 minutes.

EXERCISE DESCRIPTIONS:
Basic Tsunami Wave – Attach the end of a 50ft rope to an anchor point without losing too much of the length of the rope. Holding the rope in both hands, squat down just a little with your arms straight down. As you quickly jump up, pull your arms up toward the ceiling. Then snap your arms back down as you land. Small quick hops with a slight hinge as you raise and lower your arms to create quick small waves. You aren’t trying to jump high off the ground. You are just hopping an inch off the ground and stomping your feet right back down to help you generate more power and not just depend on your arms. Everything should move quickly together.

Sidewinder Tsunami Wave – Attach the end of a 50ft rope to an anchor point without losing too much of the length of the rope. Keep more slack in the rope than you would with other battling ropes moves. Relax your arms, holding the rope in both hands, and stand with your feet between hip-width and shoulder-width apart. Bend your knees slightly and hinge slightly forward. Do not let your back round. Keep your chest up nice and tall. Then sweep your arms to the right, rotating through your core and pivoting your back foot. Then quickly sweep your arms to the left. Sweep back and forth. Keep your arms more relaxed and only slightly bent. Use your core to push and pull from side to side. You shouldn’t do huge rotations. Your arms and the rope should stay out in front of you. The rope should make snake-like waves on the ground and swish side to side.

Rainbow Tsunami Wave – Attach the end of a 50ft rope to an anchor point without losing too much of the length of the rope. Pull the rope out straight then take a step or two in. Hold the rope with both hands with the handle facing up. Bring your hands and the rope down outside your right hip and pivot your left leg. Then pull the rope up and over toward your left hip. Pivot your right leg as you bring the rope to your left hip. Then arch back up bringing the rope up toward your shoulders than back down to your right hip. The rainbow is created as you arch from one hip up to your shoulders and back down to the other hip. Keep pivoting and rotating the rope from hip to hip, arching up toward your shoulders as you bring the rope from one hip to another.

Using The Eccentric Back And Butt Workout

by Cori Lefkowith | Dec 14, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats/Traps
Chest
Wrist/Forearms

WORKOUT

Complete 3-5 rounds of each circuit. The goal of this workout is to slow down the tempo of your reps. Rest up to a minute and a half between rounds and up to 2 minutes between circuits.

CIRCUIT #1:
8-15 reps per side 5 Count Single Leg Deadlift
5-15 reps 5 Count Pull Up

CIRCUIT #2:
10-20 reps per side 5 Count SB Get Up Bridge
10-20 reps 5 Count Cobra

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats/Traps
Chest
Wrist/Forearms

NOTES:

Air on the side of taking more rest instead of having to rest during an exercise or rush through the rep because you are fatigued.

Keep the slow tempo of your reps even if that means you have to do fewer reps than normal or lighter weight than normal.

EXERCISE DESCRIPTIONS:

5 Count Single Leg Deadlift – For this move, you can hold dumbbells or kettlebells in each hand. You can also hold a single bell to make the move easier. Beginners should start with bodyweight. Use a weight that challenges you, but remember you may need to go lighter to start since you are slowing down the tempo. Stand on one foot with the knee of that standing leg slightly bent. Hinge over at your hips, sweeping the other leg back toward the wall behind you. Take 5 seconds to hinge over. Pretend you are driving the heel of that foot straight into the wall behind you. Lean forward with your upper body as you hinge forward, keeping the back nice and flat. Make sure that as you hinge, you are sitting into the heel of your standing leg. Do not lean forward and come up onto your toes. Remember to lower down for a 5 count. To stand back up, drive through the heel of your standing leg and squeeze your glute at the top. Come up quickly. Try not to tap the other foot down at all or at least not till you are fulling standing. Then slowly lower back down, taking 5 seconds to hinge over. Complete all reps on one side before switching to the other leg.

5 Count Pull Up – Hang from the bar with your palms facing away (you may also sub in chin ups or a neutral grip pull up). Press your chest out and draw your shoulder blades down and back. Then pull your chin up above the bar. Once your chin reaches above the bar, take 5 seconds to lower back down. Go as slowly as you can to straighten your arms. Do not kip or swing to pull back up quickly. Then again take 5 seconds to lower back down. Beginners may want to do an assisted pull up (band, machine or feet) or a jumping pull up. To do a jumping pull up, hang from the bar with your feet on the ground. Then use your legs and jump your chin up above the bar. Once at the top of the pull up, slowly lower down for a 5 count. Then jump right back up to the top of the pull up.

5 Count SB Get Up Bridge – Starting on your right side, sit on the ground with your left hand right behind you on the ground and your left leg out straight. Your right arm will be wrapped over a sandbag on your shoulder (beginners may start with no weight) and your right knee will be bent with your right foot flat on the ground. Do not bring your right foot in too close to your butt. Driving through your right foot, left heel and left hand, raise your hips up toward the ceiling. Keep your core tight and bridge up as high as you can. Try to get your body into a nice straight line. Squeeze your glutes and make sure your right heel stays down. Try not to press too much off of your left hand or you will push yourself forward and put more strain on your shoulder and less on your glutes. Hold for a second at the top and then take 5 second to lower back down to the ground. Only advanced exercisers who can maintain that slow pace should add weight. If weight is used for the bridge, hold a sandbag on your shoulder. Complete all reps on one side before switching.

5 Count Cobra – Lie face down on the ground with your arms down by your sides and your legs straight out. Your palms should be facing up. Then lift your chest up as high off the ground as you can, pinching your shoulder blades down and back. Keep your head in line with your spine as you lift. Squeeze your glutes so you don’t feel this straining your low back. Hold for a second at the top, keeping your chest as high off the ground as possible, then slower lower down, counting to 5. More advanced exercisers may want to hold light weights in their hands. Do not let your shoulders shrug. Make sure that you move slowly controlling your decent.

Using The Eccentric Strength Workout

by Cori Lefkowith | Dec 13, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders
Wrist/Forearms

WORKOUT

Complete 3-5 rounds of each circuit. The goal of this workout is to slow down the tempo of your reps. Rest up to a minute and a half between rounds and up to 2 minutes between circuits.

CIRCUIT #1:
8-15 reps 5 Count Goblet Squat
10-20 reps 5 Count Push Up

CIRCUIT #2:
8-15 reps each side 5 Count Split Squat
10-20 reps 5 Count Dip

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders
Wrist/Forearms

NOTES:

Air on the side of taking more rest instead of having to rest during an exercise or rush through the rep because you are fatigued.

Keep the slow tempo of your reps even if that means you have to do fewer reps than normal or lighter weight than normal.

EXERCISE DESCRIPTIONS:

5 Count Goblet Squat – Take one kettlebell and turn it upside down, holding it on the bell. Set your feet between hip-width and shoulder-width apart. Keep the kettlebell in at your chest. Draw your belly button in toward your spine. Sit your butt back and keep your weight in your heels as you squat down. Lower for a 5 count. Do not rush the lower. Keep your chest up and don’t let your back round forward. Sink your butt down as low as you can, keeping your heels on the ground. Then, driving through your heels, come back to standing quickly. Do not lean or rock forward as you stand up. Come all the way up and squeeze your glutes at the top then sink back down, again lowering for a 5 count. You may also do a double racked kettlebell front squat to make the weight heavier if you don’t have a single bell heavy enough.

5 Count Push Up – Beginners will do either an incline push up with their hands up on a bench or a push up from their knees. Advanced exercisers will do a push up from their hands and toes. For any variation, start by lying on the ground with your legs together. Place your hands outside your chest. Draw your belly button in toward your spine and squeeze your glutes. If doing this move from your toes, you will then press up onto your hands and toes. Your body should move in one straight line. Everything should move together as you press up to the top of the push up with the arms full extended. Do not let your butt go up in the air or your hips sag toward the ground. Do not tuck your chin. Keep your head in line with your spine. Make sure to keep your core tight so your low back doesn’t arch. Then lower back down, taking a 5 count to lower, making sure your body moves as one unit. Touch your chest to the ground and then lift quickly right back up. If your body doesn’t move together, if you do the “worm” as you press up or down, regress to your knees or an incline push up. Make sure that you count to 5 every time you lower your chest to the ground. Press quickly back up after lowering down.

5 Count Split Squat – Step one foot forward into a wide lunge stance. Keeping your chest up nice and tall, bend your knees as if you are kneeling onto the ground. Take 5 seconds to lower down to the ground and then quickly press back up. Keep your front heel down and drive through that heel to come back to standing. Do not step your feet back together once you stand back up. Keep the wide stance and sink down again, taking 5 seconds to lower. Then stand back up quickly. Complete all reps on that side before switching. Then step back and step the other foot forward. Hold dumbbells in each hand to make the move harder. Do not add weight if that means you can’t maintain the 5 count lower and quick press back up.

5 Count Dip – Beginners may do an assisted variation off of dip bars or parallel bars where they take 5 seconds to lower down and then use their legs to jump back up to the top of the dip. They may also do these off of kettlebells or a bench. Advanced exercisers will do full dips and may even add weight to challenge them. To do a full dip, place one hand on each bar. Press up to the top so that your arms are fully extended. Then slowly bend your elbows and lower your body down, taking 5 seconds to lower. You want to lower yourself down until your upper arms are parallel to the ground. Then drive back up through your hands until you are fully extended at the top. Quickly press up. Keep your core tight so you don’t arch your low back. Do not lean too far forward. To do this move from the bench, place both hands on the bench behind you. Your finger tips should hang over the bench and face you. Stretch your legs out then in front of you. The straighter your legs are and the further your heels are from your butt, the harder the move will be. Bend your elbows and drop your butt toward the ground, taking 5 seconds to lower down. Drop so your upper arms are parallel to the ground then quickly press back up. Keep your butt and back right up agains the bench. Do not let your body drift forward.

Less Low Back Pain Workout

by Cori Lefkowith | Dec 13, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
IT Bands
Adductors
Lats
Hips/Glutes

WORKOUT

Complete 1 rounds of the first circuit. Then complete 2-3 rounds of the second circuit before moving on to 3-5 rounds of the third circuit. Only rest between rounds of the third circuit. Rest up to 1 minute between rounds.

CIRCUIT #1:
10-15 reps per side World’s Greatest Stretch with Hamstring Stretch
10-15 slow deep breaths each side Pigeon Pose
10-15 reps Kneeling Bridge
10-15 reps per side Frog Stretch with Rotation
10-15 reps per side Star Stretch
10-15 reps per side Standing Hamstring Stretch

CIRCUIT #2:
10-15 reps deep breaths or marches Pelvic Tilt
15-20 reps Glute Bridges
10-20 reps per side Plank with Reach Back and Out

CIRCUIT #3:
1 rep each side Lunge Matrix
3-5 reps each side Sandbag Get Up
10-20 reps Glute Bridge To Sit Up

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
IT Bands
Adductors
Lats
Hips/Glutes

NOTES:

While this workout is a good start to getting rid of your low back pain because it will stretch out your tight hips and back as well as strengthen your glutes and abs, it alone will not get rid of your pain. You need to stretch, roll out and activate the correct muscles a few times a week to get real results.

EXERCISE DESCRIPTIONS:

World’s Greatest Stretch with Hamstring Stretch – Start in a high plank position with your hands under your shoulders and feet together. Your body should start in a nice straight line. Step your right foot outside your right hand. Drop the right elbow down into the instep of your right foot. Then rotate open facing your right leg, stretching your right arm up toward the ceiling. Bring the right hand back down to the ground. Sit back on your left heel and straighten your right leg. Feel a stretch down your hamstring. Then bend the right leg and move back into the plank position with the foot outside the hand. Again drop the elbow and repeat the move on your right side. Complete all reps and then switch and do the stretch on the other side.

Pigeon Pose – Sit on the ground and bring one foot in front. If you bring your right leg forward, your knee should be pointing about to “2” on a clock. The more you bring your foot out so that your knee is bent to 90, the harder you will make the move. Straighten the back leg back behind you as much as possible. Rotate the leg in, turning the toe in so that your hips are square front. Then relax over your front leg. Hold and feel a stretch in your glute and outside your front hip.

Kneeling Bridge – Start by kneeling on both legs with your feet flexed. Sit back and place your hands on your heels. Then arch up off your heels and press your chest out, keeping your hands on your heels. Relax your head back and arch as much as you can, getting a nice stretch down your chest, core, hips and quads. Hold for 1-2 seconds and relax back down. Repeat. 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. Press your chest out and arch as much as possible away from the piece behind you while leaning your head back. Then relax back down and repeat.

Frog Stretch with Rotation – Kneel on the ground and spread your knees as wide as possible. Lower yourself down to your forearms. Keep your feet in line with your lower leg and knees. Do not let your feet come together behind your butt. Sit your butt back between your knees as much as possible. Then come forward out of the stretch for a second before pressing your butt back as far as you can. As you come back forward, lower your body down to the ground and rotate your lower leg up and forward. Sit back again and then pivot the other hip. Keep alternating sides until all reps are complete.

Star Stretch – Lie on your back with a foam roller or ball to your right side if you have one. Otherwise you will just press your knee toward the ground. Bend your left knee to about 90 degrees and pull it across your body. Place your knee on the roller or ball. Place your right hand on top of your knee to hold your knee onto the ball. Reach your left hand across your body and touch the floor on the right side with your palm. Then open that arm back up to the left side, trying to touch the back of the hand down to the ground. Try to open up the chest as much as possible without letting the knee move from the roller or ball. Hold for a second or two and then bring the hand back across and repeat. Complete all reps on that side before switching.

Standing Hamstring Stretch – Standing, cross your left leg over your right leg. Bring the left foot over and across until the big toe is even with the big toe of the right foot. You want your feet even so that your front leg (the left leg) is pressing the back leg (right leg) straight during the stretch. Clasp your hands together and reach up overhead. Get a nice big stretch. Then bend forward, reaching the hands down to the ground. Hold for 1-2 seconds. Then relax and step forward to repeat on the other side. If your hips/glutes are tight, you can also reach toward the instep of the back foot to stretch your IT Band.

Pelvic Tilt – Lie on your back with your knees bent and your feet flat on the ground. You should almost be able to reach your hands down by your sides and touch your heels with your finger tips. Feel the space between your low back and the ground as you lie there. Then draw your belly button in toward your spine and press that space away. You should feel your low back against the ground. Beginners may need to hold there. More advanced exercisers will add in a march or even draw both knees in. To do the march, they will bring one knee at a time in toward their chest and then return their foot right back down to the ground. Their low back will never leave the ground as they march. If they can keep their core engaged while marching for 10-15 reps per side, they may then pull both knees in at one time and then lower their feet back down. Their knees will stay bent the entire time and their back will stay pressed against the ground. Complete 10-15 reps then move to the next exercise. Make sure you really focus on keeping your core tight and your back against the ground no matter which variation you do.

Glute Bridges – Lie on your back with your feet about hip-width apart. You should basically be able to touch your heels with your finger tips. Then bend your elbows to 90 degrees. Drive your elbows, shoulders and heels into the ground as you drive your hips up. Make sure your knees do not fall apart. Actively squeeze your butt as you drive your hips up. If you only feel your hamstrings working, make sure that you aren’t driving off your heels backward. You shouldn’t feel like you are driving back into your shoulders. You want to actual feel like you are driving your knees forward over your toes even though you are driving through your heels. Drive your hips straight up. Hold for 2-5 seconds at the top.

Plank with Reach Back and Out – This move is done from the hands and either your knees (beginner) or toes (advanced). To do this move from your knee, set up in the top of a push up with your hands under your shoulders and your body in a nice straight line down to your knees. Then sit back on your heels into a “child’s pose” position, reaching one hand back between your legs. Move forward back to the top of the push up as you reach the hand from between your legs out toward the wall beyond your head. You may even extend your hips more toward the ground. Just make sure to keep your abs engaged so that you don’t feel the extension out in your low back. Complete all reps on that side before switching to the other arm.

Lunge Matrix – The easiest way to remember all the lunges is to think about lunging around a clock. Start facing “12″ on the clock. Doing all the lunges first moving the left foot…

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.
Backward Hinge: Again moving the left foot, step your left foot back so that the toe is even with the heel of your right foot. Both toes will point toward “12.” After taking the little step back, you are going to hinge over at the hips, pushing your butt back toward the wall behind you. You will feel a stretch down your hamstrings. Then stand back up and step forward.
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.
All seven lunges listed above completes the lunge sequence on one side.
One rep will be all seven lunges.

Sandbag Get Up – Start by lying on your back on the ground with your legs out straight. Place the sandbag over your right shoulder and hold it in place. 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). Then 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 or round forward. 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 that 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. Then 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. Beginners may just want to start by balancing something on their knuckles.

Glute Bridge To Sit Up – Lie on your back with your knees bent and feet flat on the ground about hip-width apart. Bridge up, lifting your hips as high as possible while driving through your heels. Lower your hips back down and let your feet move a little away from your butt. Then sit up, keeping your torso up nice and tall and your feet on the ground. Once you sit all the way up, lie back down, bring your feet back in and then bridge back up.