-establish stable position with hips forward

-maintain this posture with slow controlled abduction / adduction

2-3 sets
6-10 reps

Slight bend in elbows, then use core only, not arms.

-Use from heel if you have calf soreness.
-Make sure you hold at top. And get the inside hip closest to the wall HIGHER than the outside hip.

2-3 sets
4-8 reps

-This is a combo.
-It works core strength and ab strength at the same time.

2-3 sets
4-8 reps

-Same side reps, then change hand position for other side.
-Top hand same as side working.
-Feel smooth transfer of force from foot to bar.

2-3 sets
4-6 reps

Weight range Bar+5kg to Bar+15kg

Use a hand roller or use a barbell.

Keep the movement out and back slow and controlled.

2 sets
5-10 reps

Stay Long. Hand as high as possible and foot as low as possible. Then switch as fast as possible.

30 reps in sets of 4-8
Use from heel if calf soreness

Vary weight of DB or plate.

-stay LONG in spine and BIG thru chest as you rotate and reach

2-3 sets
4-6 reps

Weight range 5-10kg

-Push the plate away from the wall – as far as possible

DB / plate / aquabag

2 sets
4-6 turns each side

weight range 0-5kg

-Stay LONG in spine and BIG thru chest as you rotate and reach

2-3 sets
8-20 reps

2-3 sets
15-25 sec per side

2-3 sets
20 sec each side (5sec static hold, 10sec perturbation, 5sec static hold)

3-4 sets
10-20 steps

Weight range 4-8kg

Can be done with any fixed weight (plate, medball etc)

Keep the movement slow and controlled. Slight bend in arms, then forget arms and use core.

2 sets
4-8 reps

Work with a partner – ball pass in between each rep.

The elbows and knees MUST NOT touch the ground. So be FAST on the roll.

2-3 sets
4-8 each way

Angle can be low to high, or high to low.

Its not a pass from the wrists. Its fast whole body rotation. Thoracic speed.

2-3 sets
4-8 each side

2-3 sets
1/4 to full circles

2 sets
20s each side (5sec static, 10sec perturbations, 5 sec hold)

-Very slow whilst starting
-Can gradually increase the speed but shouldn’t be executed fast

-Keep a straight line from the knees to the hands
-Aim to get behind the vertical line of the body

2-3 sets
6-8 reps

-Aquabag on back
-Slow, controlled rotations
-Fast turns, longer pauses
-Heavier bag, larger bag

-Maintain the straight line from hips to head
-Don’t collapse through the mid-back when pushing out and turning

2-3 sets
8-12 reps

3-4 sets
10-20 steps

weight range 4-8kg

can be done with plate, medball or DB

-Add twist to the chop movement
-Add targets to touch high and low

-Keep chest out and don’t collapse through trunk
-Pivot feet and allow controlled rotation throughout multiple joints

3-4 sets
6-8 reps

weight range 10-15kg

2-3 sets
4-6 per side

2 sets
20s each side (5sec static, 10sec perturbations, 5 sec hold)

2 sets
4-6 reps per side

Keep the movement slow and controlled. Slight bend in arms, then forget arms and use core. Make a strong 45degree shape with the path of the feet.

2-3 sets of 4-8 each side

Keep a BIG split between legs and continuously switch.

2 sets
8-20sec

Keep a BIG split between legs and hold before switching.

2 sets
5-15 reps total

Keep movement slow and controlled.

Aim for 80-90% of total reach distance.

2 sets
3-5 reps

Keep movement slow and controlled. Push bar out to your limit then chase feet up. Repeat.

2-3 sets
4-6 pushes

-Start with light aquabag
-Fast rotations, longer pauses

-Maintain the straight line from hips to fingertips
-Rotate the upper back to look through your arms to the left/right
-Don’t collapse through the mid-back when pushing out and turning

2-3 sets
6-8 reps

weight range 6-10kg
can be done with plate or DB

3-4 sets
6-10m

-Bottom elevated
-On flat ground

-Should feel nothing through the hip flexors – all trunk
-Keep chest out when rotating

3-4 sets
3-5 reps each side

2-3 sets
6-8 reps

-Bent or straight knee

-keep body strong and stable through the pull

2-3 sets
5-8 reps each side

Minimum 5kg plate

-keep big chest and long spine
-rotate smoothly with eyes fixed over plate

3-4 sets
4-5 reps

each side

2-3 sets
4-6 reps

-Bent or straight knee

-Try to keep arms as straight as possible
-Smooth movement from side to side, control not speed

2-3 sets
2-5 each side

Minimum 5kg plate

-Keep plate off neck
-Keep looking forward/upward (not like in video)
-Jump from hold position (no countermovement)

3-4 sets
4-5 reps

-Long spine
-Rip and splash water loud

2-3 sets
4-6 reps

2-3 sets
Full circles, 20sec rest

2 sets
20s each side (5sec static, 10sec perturbations, 5 sec hold)

NB: not 30kg in video

-1-2-3 and stop
-continuous jumps
-diagonal rotations

-Keep chest out

3-4 sets
6-8 each side

-Start with light bar or stick
-Change angle/combination of foot switch/bar rotation

-This movement will force you into uncomfortable ranges of motion particularly through the thoracic spine
-Move fast but with control

3-5 sets
3-5 reps each side

weight range light (10kg) bar to normal 20kg bar

-Twist to target

-Bottom elevated, legs straight
-Should feel nothing through the hip flexors – all trunk
-Keep chest out when rotating, turn plate and hold

3-4 sets
3-5 reps each side

10-15kg for blue level

-Downhill on sand (gradual decline)
-Repeat jumps

-If doing repeat jumps make them extremely quick
-Training a reflex from extension to flexion of the hips which needs to be explosive

NB: might not seem like a core exercise, but only the trunk and hip flexors really can generate force from the start position

3-4 sets
6-20 reps

-vary weight of bar but keep light
-vary height ie: most often use bar (or stick) on elevated surface
-vary grip width

-restore abdominal tension and start position as fast as possible

-keep big chest thru the extension of the plate

2-3 sets
3-6 each side

-create good body tension using breath
-aim to keep position or re-establish position quickly after perturbation

2-3 sets
4-8 perturbations

-Short pauses throughout arc

-Keep the movement slow and controlled
Slight bend in arms, then forget arms and use core

2-3 sets
3-6 each direction

-Heavier plate
-Jump off forefoot
-Jump off heels

-Minimize countermovement on jump
-Keep upper body upright on landing

4-5 sets
4-5 reps

2-3 sets
Full circles with fast getup at end, 20sec rest

2 sets
20s each side (5sec static, 10sec perturbations, 5 sec hold)

NB: not 50kg in video, skinny soccer guy would snap