Half-Kneeling Lift

Like the Half-Kneeling Chop, this diagonal lift is prehab and core strengthening. It can be performed on a cable stack or with any other weight that fits in the hand. If you are very unstable, I suggest a stability ball to start with, then move up to a small dumbbell that you can hold sideways.

Coach Stevo's Top Tips

• Engage the glute.
• Stay tall.
• Slow and smooth.

Half-Kneeling Chop

Half-kneeling, diagonal movements may not seem "hard," but they are the best exercises in the world for correcting asymmetry and providing a lifetime of pain free movement. In a pinch, you can rig up an elastic band to a tree if you do not have a cable stack.

Coach Stevo's Top Tips

• Engage the glute.
• Sit up tall.
• Slow and smooth.

Body Saw

The step-child of the roll out, in this version you gently rock back and forth at the shoulder. You'll need a slideboard, valslides, or a towel on a hardwood floor. I prefer these on the TRX, as the motion is smoother, but it can be tricky to get your feet in the handles. 

Coach Stevo's Top Tips

• Pack your shoulders.
• Slow and smooth.

Slideboard

TRX (Pike is optional)

Roll Outs

Also called "ab wheels" because of the most common tool used to do them, these are old-school ab punishers. I suggest everyone start on a big stability ball (as is demonstrated in the "Phase 1" video below) then work up to a wheel. Another alternative is to use a TRX (video below), where they are often called "fall outs."

Coach Stevo's Top Tips

• Slow and smooth.
• You can also try holding the "out" position for time.

Phase 1

Phase 2

Phase 3

TRX "Fall Outs"

Bird Dogs

Save your spine and help your glutes. On all fours with a core that is completely locked down, extend an arm and opposing leg simultaneously. Lower them to the original position. If you cannot prevent your hips and shoulders from twisting, then I suggest doing Bird Dogs over a bench, as in the included video. Jonathan Fass describes this exercise rather well: "if if seems easy, you're doing it wrong." 

Coach Stevo Top Tip

• Slow and controlled, not fast and hard.
• Your abs should be engaged so hard that you want to cry.