opposite hand who are octopus okay we're going to range in motion here and also work on core
we shoot all the way
working on lower back when a devotion and course paying together is one of the point of
this exercise is so I have a little ab roller here this is obviously a little bit more of
a heavy-duty wood a little bit longer but just using this to roll all the way out in from this
position I'm really trying to maintain my lower back right making sure that I'm not arching too
much in that position and then from there I'm just kind of pulsing right just going up and
down up and down up and down and by doing this what I'm doing is I'm really teaching my core how
to stay stable while my back is in the extended position really being able to control extension
there so then as I'm going on I'm running now I can really go through and get plenty of range
of motion throughout my lower back all right we're just going to wrap the green band here
around don't have that one down so I'm just in the plank position I maybe you have my left leg
up when I have my right leg up just lift it up you should be able to do that that'll be good for your
boots anyway to be able to start building that up okay so single leg planks I think would be a
good one another important one will be a ESL arm I'm corrected so that what that is is basically
you're gonna be made with your rear leg straight up the lower one leg down touch the ground come
back up okay and you can't extend your knee all the way that's fine just whatever you can take
that knee to where you want is is the best case scenario okay you're just working on that core
laying on your back you met that core little bit stronger another thing is can I'm just going to
lift all the way up in my legs go back down okay want to relax my head here that's going
to be an important part ground lift on the legs hold that for a second come back down okay I'm
working really which ends up being that Kewell side plank that's another important stabilizer
of the hip also working just the core in general is going to be very very important okay let's make
that core strong all right this I'm going to just start off lane I can't just run out to the side
and I'm just alternating one put to the opposite hand all right so this one you're gonna keep both
feet off the ground we're just going to get one two three tap switch one two three tap switch one
two tap one two three tap got both legs up lower it all the way down we're right back up lower it
down coming back down make sure to control that core not getting too much extension in the back
as you're going through all right this one's just a flutter kick you could do it on on the ground or
you could do it on the bench you're just keeping your feet nice and soft the ground keep your knees
straight and you're just fluttering up and down okay this is just part of the core going here
this is great core stability exercise
really helps in maintaining poor strength alright so for this one you can use this
stability ball you don't have to use this to build a ball you can just go and press
up against the wall I'm gonna use the stability ball to get a little bit more separation from
the wall but give me my elbows really tight I'm keeping my hands really tight I want to
make sure my fingers are facing straight down I don't want to make my hands down it turned out
to the side at all I want to make sure that they're facing straight down then from there
making sure that my low back stays against the ground and picture my shoulder blades together
I'm going to lower one heel down touch the ground and then switch I'm also going to be
pushing up into the wall or into the ball while I'm going through the exercise we're just gonna
go and alternate opposite arm opposite leg okay and the big focus is are really controlling the
breath trying to make sure you expand it through that rib cage alright focus it here on for the
crawling is you really want to make sure we keep those shoulder blades together keep our spine in
a good position and we're going opposite arm opposite leg keeping a good amount of
force within order pressure within that rib cage diet for an area and keeping a good opposite arm
opposite leg controlling the hips as we're going through the movement alright so big focus here is
we really want to push up against the ball to really engage the muscles on the under part of
our arm pitch and it from there we're gonna roll the ball forward and backwards that really work
on that core and also work on the muscles on the under part of the armpits those radius muscles
do that for 12
okay when I'm doing my planks I really want to focus on post early tilting my pelvis so
I'm really trying to squeeze my core and then I'm also trying to get my belly button to the
spine okay also think about both my show plays together keeping everything nice and long as
I'm holding my earthquakes you're just laying down here and what I'm doing is I'm first when
you try to spring out my knees as much as I can I'm gonna try to drive my toes down I just hold
that position you just feel that whole back line stretches really good try to hold that
push off you see some shadiness cause I'm really challenging that range of motion and my hamstring
Staffing my calves all the way to the bottom so we're here with the weights I mean typically I
would use a medicine ball if this one since I'm using all come don't steal super dumbbells we're
just gonna go in slowly lift up overhead and keep my leg starting to harvest as I can step from here
I'm gonna go to this one to bend my knees down bring all these together come back up go and
extend my legs back out come back up as I'm doing this I'm really focusing on maintaining my lower
that can't get too graphic I don't want to go too far away with my lower back now they're
trying to keep everything nice and tight against the ground hasn't gone through the exercise this
is hip dips here so what I'm doing here John I'm serving the playing position then from
there I'm just going to shift my hips over this understand all right so we're gonna side plank
here I would start with the feet just right on top of each other elbow right underneath
my shoulder I don't want to be too far but over here too far back when we keep that elbow right
underneath my shoulder I'm lifting me after going to maintaining that position shoulder
to elbow as I'm about I got my hand on my head but you got to have my hand up in my air or in
the air shoulder blades staying together core on belly button to spine holding that there