The Ab dominating exercise! I’ve decided to start revealing many of my secret weapons. Well maybe not all (haha) but enough hopefully to help you. I’m also releasing some my secrets of how I get so many clients to extreme goals and results on April 19th. This is when “The Wellness Code” comes out; a book with me and fitness professionals around the world cover various topics.
Reverse pikes are more superior than the typical pike. Real life movement almost all the time calls for the upper body to move toward the lower. The regular pike is the step in progressions just before this version. Do not start with Reverse pikes without progressing to them. This is a must for all athletes when they reach high levels and need that advantage.
Now that Arkansas’ State wrestling championship is coming soon here are 3 great exercises for you that like MMA exercises. Arkansas wrestling has become a popular sport.
The main point is technique is essential to make these productive for you or your client! If technique isn’t there then digging ditches is just as good of an exercise.
Wrestling in Arkansas schools is a great sport for our kids. More sports kids can experience the better!
Here is MY twist to Bell Swings that will add more progress to glute/hip musculature an performance. Warren Martin is always looking how to get a better edge on exercises or movements so all his clients get the most benefit compared to other advance exercises.
This exercises accomplishes a few things past what the typical method provides. And it is FREE for you.
• provides more hip extension
• more explosive drive thru
• deceleration and stabilization work
• more dynamic postural control in many stimuli
• elevated heart rate way beyond what the basic exercise produces
There are more but these are some main ones. I hope you enjoy!
This is a great core exercise if you need that extra edge. This exercise combines plank reach outs with Knee tucks. Very important that when you rock back that you can maintain core control and not allow the lower back to hyper extend or you hip flexors compensating, having your butt way up in the air. Have fun. Check out my sites to see more. And see my audio podcast workouts.
Here is a small sample of a circuit I use. I’m not going to get into the details – I thought it would be something to add for complete chain deceleration acceleration exercise hitting multiple planes.
This is one of my favorites and has been for about over 8 years now. This not only challenges your core to it’s limit but also developed great lat and shoulder girdle strength.
This is the deal though. It has to be done perfectly to get full benefits…and this goes for any exercise. I get way too many people showing me an exercise that they saw and they are doing it horribly wrong. PLANKS are a good example. And that one there is no movement and is the least complex exercise. So if you decide to try this please focus on the technique show. If you can’t then Do not do it. Work on planks and progress through them and then come back to this exercise.
The main purpose of the core is to stabilize, stiffen, brace, whatever you want to call it. Walk into a gym and you’ll see all kinds of trunk rotations, situps, and all kinds of variations of Ab exercises. All with so much twisting or flexing of the lower back. THIS CAUSES DAMAGE!! Why do these things that will definitely cause problems in the future?!? All in the name of getting a flat wash board stomach everyone says. Now, I’m really sorry to bust your bubble but you will never ever ever get a six pack by depending on those exercises!! A quick fact: EVERYONE has Six pack muscles. The fat is covering them and it takes losing that fat so they can be seen. This is done by being at a caloric deficit not by trying to spot reduce.
Now that you understand what has to happen to see the abs lets discuss why those huge movement core and stretching exercises will cause you to not see your abs. The reason is INJURIES! You lower back is meant to have very limited movement and the extra range those exercises cause the lower back to go through cause tissue damage. Look at it this way, your lower back has a certain number of flexions and over rotations until it hits a point that you can pick a pen off the ground and your back goes out. Many people that throw their backs put say they wasn’t doing anything out of ordinary. So can you keep or get a six pack with a lower back injury?? No because now you can’t do anything.
The best core exercises are anti movement and then progress to where you can do limited movement Ab exercises. I didn’t say stop doing cable rotations and such. All those exercises incorporate the hips and the core does alot of stabilization and limits over flexion or rotation of the Lower back.
If you want to discuss more comment or send me a message. This topic can go on and on.
Here is a great TRX Core combo. This is only for really advanced people in core strength, control, and endurance. Just make sure core control is never lost from beginning to end.
This is another great use of adding a little extra to jump lunges. Just make sure feet knees are in alignment at all times and LPHC stays in neutral and stabilized throughout exercise.
