Core strength is essential for overall movement efficiency and injury prevention. Try these exercises and see how the strength you build carries over into other areas of performance and life. Please keep in mind to know your limits as these exercises may not be suitable for everyone.
Try this program for eight weeks and see how the strength you build carries over into other areas of your performance and life. You will need a TRX Suspension Trainer, an Ultimate Sandbag and two heavy kettlebells.
1. Loaded Farmer Carries
Try to carry your whole bodyweight between both hands. For example, if you weigh 140 pounds, you will have a 70-pound load in each hand. Walk at least 65 feet, and then work up to a longer distance. The goal is to be able to maintain a tall standing position with ears, shoulders, hips, and knees in line, and sternum high. Do not let your ribs flare out.
2. TRX Atomic Pushup
Adjust the suspension trainer to mid-calf. Your toes will be in the foot cradle and you will be facing away. Set yourself up into a plank position. Slowly lower your plank to the floor, keeping your plank solid—no sagging in the hips, neck or shoulders. Push your plank away from the floor. Once you’re back in plank position, pull your knees into your chest and extend back to plank. Try 10 reps.
3. DVRT Deadlift with a Row
Use the Strength USB. Stand with your legs about hip-width distance apart. Place the bag on your feet. Grab the neutral handles, keeping your torso in a plank position, lift the bag by driving through your heels and stand tall. Hinge your hips back, lowering the same way you came up. Hold the position at the bottom and perform a back row. Repeat the hinge to stand and back to the row. Repeat for 20 reps.
4. TRX Crossing Balance Lunge
Adjust the suspension trainer to mid-length. Stand facing the anchor point with your right foot in line to the anchor. Lift your left knee, keeping your foot flexed. Keep your eyes at the horizon and begin to lower your tailbone toward the floor while driving your knee to the outside of your right heel. Drive your right heel into the ground to stand. Keep your torso in a plank position. Perform 10 reps on each side. Repeat twice.
5. Side Plank
Position your body onto your right side, hand under the shoulder. Keep your hips square and stagger your stance, left foot in front of right. Press your hip toward the sky. Continue to wrap your right shoulder toward your center back. Keep your eyes forward, head in line. Hold for 15 seconds. Reset and continue 10 times. Repeat on the opposite side.