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

Step Up

An introduction into unsupported, single-leg work, the step up is also a life-long skill you want to be able to do well when your 90. Focus just as hard on the lowering as the raising and make sure you bring your hips all the way through at the top. Keep the angle of your torso identical to the angle of your shin. And if this is too easy, work on making the step higher (increasing the range-of-motion) before you work on adding weight.

Coach Stevo's Top Tips

• Engage your core.
• Squeeze your butt and hip flexor at the same time to brace the pelvis.
• Don't drop; pull yourself down.

Lean-Fall-Run

Who has the best booties? Sprinters. Well, sprinters and pole vaulters. The "lean-fall-run" drill is your introduction to sprinting. The two things to remember are driving hard off your initial foot fall (power to the ground is speed) and turning over your feet as quickly as possible while you maintain the lean angle. Go for 5 steps and switch feet each time.

Coach Stevo's Top Tips

• Think, "Lean...Fall... DRIVE! 2,3,4,5, STOP!"
• Maintain your angle for the full 5 steps.

Hanging Leg Raise

The Hanging Leg Raise is a classic anterior core exercise that is easy on the spine and that you can perform nearly anywhere. When people ask me, "why can't we do crunches?" I usually throw a bunch of these at them. No, there's no such thing as fat loss, but if you can bang these out easily there will be a six-pack waiting for you when you lose those last few pounds via caloric deficit. These are pretty self explanatory, so I got Zuzana to demonstrate. Bonus points if this happens.

Coach Stevo's Top Tips

• Pack your shoulders.
• Slow and steady. 

Bodyrock

The Landmine

The name is stupid, but the move is awesome. I guess I could change the name, but it's totally "in there" now. You don't need any special equipment, just a bar in the corner. The point of this move is to go slowly and resist what the bar wants your torso to do.

Coach Stevo's Top Tips

• Slow and steady.
• Lock your whole body down.