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Good Mornings

- strengthens the posterior chain muscles consisting of your back, glutes and hamstrings.
- maintain arched back throughout movement

Hollow Rocks

- used by gymnasts to practice the "hollow" position, this ab exercise is very difficult when done correctly
- maintain a hollow position, your back rounded and rock back and forth on your spine

Leg Drops

- the "secret" behind strong lower abs. Press your lower back tightly against the floor when doing any lower abdominal movement.
- the progression from least difficult to most difficult will provide you with lower ab strength and neuro-musuclar coordination.

Hook Grip

- the strongest grip for lifts requiring power and a strong grip

Jump Rope variations

- be light in your toes and quick with the rope. Practice different patters as soon as you master one.

Inverted hang on rings

- hang upsidown from rings
- starting position for levers and kip

Double Unders

- 2 swings of the rope for every jump.
- keys: swing the rope FAST, jump high (duh...)
- Practice!

Kettlebell Swing

- keep your chest up as if you're doing squats - don't let the kettlebell "pull you over"
- power in this movement all comes from the legs and hips

Knees to Elbows

- more difficult - keep your arms straight.
- more, more difficult - keep your knees straight and bring toes to the bar

“L” Sit

- hold as long as possible with stiff legs and arms. Shoot for 3 minutes!

Lateral Bridge

- good for lateral core stabilization.


- can be done walking or in place.
- other varieties include front, rear, 45 degree, lateral
- can hold dumbbells at sides or overhead; also barbell across shoulders to increase difficulty

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