Alternating Lying Leg Raise
The alternating lying leg raise is a simple hip flexor and pelvic stability exercise.
Lie on your back, hold the abs in a crunched position (keep pelvis rotated pos...
AKA Ab wheel, evil wheel
The ab rollout is an exercise that strengthens the abs isometrically and the hip flexors dynamically.
Hold an ab-wheel or barbell ...
The anti-rotation landmine is a trunk stability exercise that improves the ability to resist influence by rotational forces.
Anti-Rotation Russian Twist
The anti-rotation Russian twist is a trunk stability exercise that improves the ability to resist influence by rotational forces.
The anti-rotation Russian twist is...
Back Extension (Hyperextension)
AKA Hyperextension, hyper
The back extension or hyperextension is a very basic but very effective exercise for strengthening the extensors of the back to maintain the arch needed in weightl...
Back Extension Hold
The back extension hold is a simple exercise for isometric back extension strength and stamina.
In a GHD or back extension machine, extend the hips and back complet...
Back Extension Hold Rotations
The back extension hold rotation is an exercise for isometric back extension strength and stamina that includes additional rotational work.
In a GHD or back extensi...
AKA inverted plank
The back plank is a simple exercise for strengthening isometric back extension.
Place the upper back and lower legs on elevated surfaces...
Basketball abs is a good way to get some variety and skill challenge into your ab work along with introducing greater demand on the abs.
Lie on the floor, li...
The bird dog is a simple but effective glute and hip stability exercise that’s especially useful in training preparation.
Position yourself on hands and knees and kee...
Cross Body Deadlift
The cross body deadlift is a simple exercise to train hip and back extension with partial rotation.
Place a kettlebell or similar on the floor to the outside of one...
Cross Body RDL
The cross body RDL is a simple exercise to train hip and back extension with partial rotation.
Stand holding a dumbbell or kettlebell in one hand at your side. Bend...
The cross chop is a rotation trunk exercise that can be done with a range of implements.
Hold a weighted implement (kettlebell, plate, sandbag, medicine ball, etc.)...
The crunch is a simple trunk flexion exercise.
Lie supine with the knees and hips bent to place the feet flat on the floor. Hold the fingers at the sides of the hea...
The dead bug is a good exercise to train the control of pelvic position with isometric ab contraction.
Lie on your back and crunch the abs to bring the tailbone and...
The death march is a simple back strengthening and pre-hab exercise used to strengthen the lower back in particular in a flexed position.
With a pair of dumb...
The decline sit-up is a trunk and hip flexion exercise that allows greater difficulty through a longer range of motion compared to the sit-up.
Secure your feet in t...
AKA Bruce Lees
The dragon flag is a difficult ab exercise popularized by and named for Bruce Lee.
Lie on your back on a bench and grip the outer edges of t...
The floor wiper is an easier variation of the windshield wiper that can be used as an initial step in a progression, or a substitute.
Lie on your back, sprea...
Flutter kicks are a basic and relatively low-intensity pelvic and back stability exercise for the abs and hip flexors.
Lying flat on your back, crunch your a...