Structure CCSP

AB WHEEL = the BEST core exercise (are you doing it right?)

Lets make sure you’re doing this correctly:

- pelvis ✅
- ribcage ☑️
- wrists ✔️

Check those 3 boxes!

And control the tempo.

Ab wheels are $10-20 on Amazon!

SHOW ME YOUR WARMUP

This is a total body, soup to nuts warmup.

Takes 4-6 minutes!

Skipping on warmups is a rookie mistake (our clients will be learning these soon!)

Save this for later 👊🏻 📪

You want toned arms, you say?

Perfect your pushups!

The push-up uses a very high percentage of triceps, especially to do a version like this

…and the stronger you are in the push-up exercise…

the more your triceps will look like Allison’s Allison Fanger

Great work on the Perform Better band despite the giggles!

👊🏻

7 ways to RAMP UP YOUR ROW:

We ALWAYS have one movement in our program:

🔵 the horizontal pull 🔵

Which one is right for you?

Some of these versions require
📍 strength / stability

Some of these versions test
📌 mobility and range

But all of them?

They all get the shoulder blade and shoulder working together with your ribcage

Some may find the one arm TRX row is awesome

For fun, the one arm barbell row is a challenge

For golfers, Instagram requires you to do it out of the box stretch with a cable

(Sarcasm intended)

Whichever version you do, keeping scapula muscles strong and rotator cuff muscles engaged will help keep you feeling at your best

Which one is new to you? Let me know in the comments! ⬇️ 👇🏻

GLUTE EXERCISE: the reverse hyperextension

If you have a Swiss ball and a bench, you’re in luck!

The band is nothing more than icing on the cake

The exercise allows you to squeeze the glutes hard into full extension

Try sets of 10-15 reps!

DETAILS OF THE ONE LEG RDL

1️⃣ you can still go heavy as you would on a conventional dead lift on the hamstrings and glutes while decreasing the load on your spine; a 200 pound dead lift is 200 pounds on your spine whereas 100 pounds per leg. This is 100 pounds per leg but also hundred pounds on the spine. Happy back

2️⃣ hold on: a lot of people mistake, balance exercises, and make them something they’re not: good for increasing strength. Holding on, we allow ourselves the ability to focus on the movement and overcoming the weight rather than the wobbliness and decreasing the weight.

3️⃣ same side holds as a leg that goes back: if you were to go up for a lay up 🏀 or to go bowling 🎳 , this would be very natural. We also find this increases the glute recruitment.

Go heavy
Hold on
Great exercise

Unilateral training is a great way to keep the body as close to symmetry as possible

Who loves the one leg romanian dead lift?

Runners: don’t skip this exercise!

A few of the benefit benefits of bodyweight strength training like this ⬇️

1️⃣ lateral movements like the cross over step up use a combination of muscles that running doesn’t. It’s a stretch and strengthening!

2️⃣ bodyweight movements can start at a height or level of your ability and progress slowly without taking away from your runs

3️⃣ tempo and convenience also make this an exercise you can use any day or anywhere

Great work here from Laura Filla 👊🏻

Side planks: they can’t be EASY.

Finding the right side plank depends on 3 things

1️⃣ shoulder strength

2️⃣ oblique strength

3️⃣ overall lateral stability (final side plank boss)

Make sure to ask yourself two things:

Where am I feeling this?

AND

Where SHOULD I be feeling this?

Answers to that question should be the same.

FIX YOUR FORM: band or bar behind the back

for hanging knee raises or hanging leg raises, the sway is the enemy of the abs

To keep the sway at a minimum, you’re gonna either need to tighten down your upper back and shoulders to resist that movement

…or put something behind the lower back

Using the Perform Better rack and bands are great tools for any athlete