1. Prone Plank hold with Hip flexion and abduction (with sliding disc)
This exercise targets your core stability and outside glutes.
Start by getting into a push-up plank position. Engage your abs and lats while maintaining a straight line from the top of your head down to your lower back. Take a deep breath in through your nose and and you exhale through your mouth, pull your knee into your stomach while actively pressing into the disc. . After you actively return the leg back to starting position, push the leg to the outside and return it while actively pressing into the floor the whole time. Note: Make sure you are actively squeezing the glute on the inactive leg
2. Kettlebell Single Leg Deadlift (with sliding disc)
This can be done without the disc. I find the dic to be an extremely helpful tool for learning how to create tension and control throughout the whole movement.
Start out by holding the kettlebell in the hand that’s on the same side of the leg that will be sliding back. Standing tall and tight, slide and reach back with the leg that is on the disc as you sit into the opposite hip. Pretend you are hinging at the hip and your chest should fold over your knee. Once you feel your leg about to lift, slide and drive the foot back into starting position. A major tip here is to maintain a tall and tight posture throughout the movement to keep solid posture.
Many people brag about how long they can hold a plank for. A plank is not about how long you can hold it. Rather, how many muscles you can engage to maintain solid posture.
Start by lying on your belly. Have your elbows stack right under your shoulders, your feet together, and your toes dug into the floor. Like turning switches on, pretend you are turning on your muscles from the bottom up. Squeeze your thighs, then your glutes. Once they are both actively engaged, pretend someone is punching in the stomach as you brace your abs. Once all three are switched on, lift pretend you are pulling your elbows to your hips.
The goal is to maintain tension in the muscles and a straight line from the top of your head, to your lower back. This is why you see the intervention of a pole being placed behind the back, so she gains an external awareness of where she is at in space. You can repeat this 3-4 times. You can start at 15 seconds and work your way up to a minute if you’d like.
4. Dead Bug
This core exercise is underrated! It will create a lot of core stability and coordination.
Start by lying on your back with your hands and legs up. Bend at the knee so you create a 90 degree angle and make sure your arms can make a straight line from your shoulder to your hand.
Your left hand and right leg will simultaneously extend as you take a long exhale. While the arm and leg are extending, focus on getting your rib cage down by bracing your abdominals and pressing your lower back into the floor to make sure you are not arching.
The extended legs foot should have the toes pointed up and the glute should be squeezed. Hold while you exhale. Once you have exhaled as much as you could, return in a controlled manner while taking a deep breathe through the nose into the belly. Repeat on the other side. I would recommend 2-3 sets of 5-8 reps per side.
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