Sled Drag

Sled Duck Walk

From the TRX Page: "This is a fantastic hip dominant exercise Dewey picked up from Dr. Stuart McGill a couple years ago. Since there is a low load on the spine, this would be a great option for clients and athletes who are intolerant to traditional squats and deadlifts. One consideration before programming this exercise is the athlete must demonstrate adequate hip mobility and core stability to hold the correct position and then be able to move while in it. The key is to think “spread the chest” and “push the butt out.” Yes, they’re funny coaching cues, and yes, you will feel a bit funny the first time you do this."

Palloff Press

Another misunderstood movement, the Palloff Press is a killer for your rotational core. I suggest starting on your knees or in a half-kneeling position for the first few weeks. You can use a cable stack, an elastic band, or a TRX. The key thing to get over is that the weight doesn't move. You are resisting the weight's pull on your core. **NERD ALERT** pressing out changes the radial distance of the torque beam (your arms) which increases the angular momentum on your torso, thereby making it harder to maintain your polar moment of inertia.

Coach Stevo's Top Tips

• Engage your glutes.
• Shoulders back.
• Resist the Twist.

Half-Kneeling

Standing

TRX

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"