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.

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"