3 New Kick Ass Core Exercises

Here is Part 2 of my video series (Part 1) from a trip to train with Martin Rooney.  In this workout we did a ton of core training variations, push-up variations, sprints and a ton of dynamic movement skills.

Here are the 3 different bodyweight core training exercises that Martin busted us up with that day.

3 New Kick Ass Core Variations

The hurricane sequence was sprints, followed by sit-ups (variation changed with each progressive set) and finally a push-up variation (again the push-up variation changed each set).

For example:

Sprint, 40 yards

Sit-up Variation 1, 20 reps

Push-up Variation 1, 20 reps

Sprint, 40 yards

Sit-up Variation 2, 20 reps

Push-up Variation 2, 20 reps

Sprint, 40 yards

Sit-up Variation 3, 20 reps

Push-up Variation 3, 20 reps

and so on…

Simple, yet brutal.

What I liked about each variation was that they were creative, tough as hell and didn’t require any special equipment.

Straight Leg Crunches

In this variation, you’ll quickly find your hamstring limitations, especially if you lock the pelvis in neutral.  The lower should be pressed into the floor and the raised leg should stay as straight as possible.  I like dosiflexing the foot of the raised leg as well because it helps tension and keep the leg straight.

Grappler Foot Grabs

This variation is tough.  When we tried it, I asked the guys to keep their legs bent at 90 degrees and raise up (same as the McGill Curl-up) to reach toward the bottom of the foot.  If you limit the movement to no momentum, you’ll find it very tough to even come close to the foot.  Stay honest and promote deliberate tension, not momentum (i.e., swing up to hit the bottom of the foot).

Rope Climbers

In this final movement, the athlete will sit-up and lock their hips at 90 degrees with their feet off the ground.  Now, alternating the leg and arm action, the athlete will simulate climbing a rope and pedaling their feet.  The balance is very tough with this movement because as soon as fatigue starts setting in, keeping the feet off the ground and keeping your balance will be a challenge.

SPECIAL NOTE:  LET’S GET THIS TO 100 FACEBOOK LIKES AND I WILL PUT OUT MARTIN’S PUSH-UP VARIATIONS