Training Your Core

Anti-Extension / Abs

Dynamic movements are better than isometric holds for muscle growth. Isometric holds are only better to hold for a longer time, supporting the core in movements like the front lever in the abs case.

Dynamic Movements

Leg Raise (LR)

1. • Tucked Knee Raise (KR)
2. Advanced KR (AKR) / Bent LR (BLR) (Advanced Knee Raises)
3. Alternating One LR
4. Full LR
   • Weighted
5. Tuck Plow (if unable, consider V-Ups)
6. Plow
7. Hanging KR
8. Hanging AKR/BLR
9. Jackknife LR
10. Hanging LR
11. Toes to Bar
12. Around the World
13. Stability
    1. Single-Arm Toes to Bar
    2. Single-Arm Around the World

10. Dragon Flag

• Dragon Flag Raises / Candlesticks

Crunch - Alternative

1. Cable Crunch if you have a Cable Machine
   1. Use indefinitely.
2. Lying Crunch
3. Sit Up
4. Decline Sit Up
5. Weighted Decline Sit Up
   1. Indefinitely progressable

Isometric Holds

• Planks

L-Sit

• Hanging L-Sit Negatives

• Lying Jackknife Hold

• LRs on Dip Bars*

• Sitting Bent V-Hold

• Unilateral LRs on a Decline*

• Sitting V-Hold

  • balance with arms behind, then straight ahead. then make it harder by holding the floor ahead

• Floor-Wall Unilateral LRs*

  • move hands farther away to make it harder

• Straight-Arms Foot-Supported*

• Elephant Walks

• Raise One Leg (alternate)*

• Tuck*

• Adv. Tuck - Single-Leg Hold

  • Bent-Knee Hold
  • L-Sit
  • V-Sit

  (deep breaths, clenched fists, protracted back/push down, look down)

  • "Normal" / At the elbow.

  • Lengthened Lever (MidForearm, Elbow Pit, MidBicep?)

  • Narrow Plank (Elbows

  • Together)

  • Alternating Leg Lifts

  • Elevated

  • Side Plank

  • Extended Elevated

  • Lalanne Plank on Hands

  • One leg

  • One arm

  • Wall Plank

    to Elbow Levers*

    • wall elbow lever
    • elbow lever hold
    • single leg lever hold
    • bent leg lever hold
    • split leg lever hold
    • elbow lever

Hollow Body Holds

• Tucked Legs

  • Arms to the thighs
  • Side Arms
  • Y Arms

• Raised Straight Legs

  • (45°)
  • (30°)
  • (15°)

• Full HBH

• Candleknives

• HBH Crunch

  to Dragon Flag (using differing leverages)

  • Eccentrics 3x3-6
    • Full ROM 3x5-15
      • Extensions 3x5-10
        • Isommetrics 3x3-10

• Weighted Legs (use db)

Dragon Flags*

• Upside-Down Hold
• Vertical Dragon Hold
• Advanced Tucked Dragon Hold
• Diagonal Dragon Flag
• Single-Leg Dragon Hold

FrontLever

• Tuck
• Adv. Tuck (flattened back)
• Frog
• Pike
• Piked Straddle
• Straddle
• Full FL
• Alternating One LR
• Full LR
• Tuck Plow
• Plow
• Hanging Knee
• Hanging Advanced Knee
• Jackknife LR
• Hanging LR

Anti-flexionBack Lever

• Banded

**[*Bridges*](https://www.youtube.com/watch?v=fZoASuW8gK8)*\****

• Glute (2 of 15, 30 | 3 of 50)
• Straight
  • Elevated Straight
  • High-Angled
• Head (20s)
  • Wall
  • Incline
  • Bridge Hold (60 seconds)
  • Head (2 of 15)
  • Partials using soft objects at the bottom (2 of 12)
  • Full
  • Wheel
  • Tap
  • Wall-Walking
  • Stand-to-Stand
  • Walking

Obliques

Flags

• Clutch Flags*
  • Single-Leg Diagonal Flag
  • Bent-Knee Diagonal
  • Full Diagonal
  • Tuck Horizontal
  • Single-Leg Diagonal
  • Bent-Knee Diagonal
  • Clutch Flag