Core & Trunk Integrity

Testing

For simplicity and consistency, we only use 2 exercises for TESTING levels, as below. But from a training point of view, use as many exercises as you want or as directed by your coach.

For both testing exercises, the exercises have to be done with EXACT detail. For example, on the hanging abs the legs must be dead straight when specified. For the contralateral plank, the bottom of the plate must be just above mid arse.  If you want to check your level, film your efforts and email to your coach.

Core & Trunk Integrity

Training

Level 1 – White Belt

If you cant do these then you are a PINK belt. Not good!!

Side star bridge with abduction

Coaching points

-establish stable position with hips forward

-maintain this posture with slow controlled abduction / adduction

Volume

2-3 sets
6-10 reps

Hanging Abs

elbow to knee

Variations

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

Coaching points

-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.

Volume

2-3 sets
4-8 reps

Hanging Abs

Tuck Chin

Coaching points

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

Volume

2-3 sets
4-8 reps

Standing Landmine Rotation

From Square Stance

Coaching points

-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.

Volume

2-3 sets
4-6 reps

Weight range Bar+5kg to Bar+15kg

Ab Rollouts

Variations

Use a hand roller or use a barbell.

Coaching points

Keep the movement out and back slow and controlled.

Volume

2 sets
5-10 reps

Sugimotos

Coaching points

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

Volume

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

reclining db/plate extension and rotation

Variations

Vary weight of DB or plate.

Coaching points

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

Volume

2-3 sets
4-6 reps

Weight range 5-10kg

Good morning steering wheel plate rotations from wall

Coaching points

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

Variations

DB / plate / aquabag

Volume

2 sets
4-6 turns each side

weight range 0-5kg

superman holds with shoulders and elbows at 90 degrees

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

Volume

2-3 sets
8-20 reps

Vitiplank - contralateral plank static hold

Volume

2-3 sets
15-25 sec per side

VitiPlank - contralateral plank - with perturbations

Volume

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

Aquabag Gambetta walk & chop

Flow style

Volume

3-4 sets
10-20 steps

Weight range 4-8kg

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

Straddle plate rotate & press

5kg plate to start

Coaching points

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

Volume

2-3 sets
4-6 reps each side

Level 2 – Yellow Belt

All backs should be able to do this.

Hanging Abs

Straight Legs – Toes to Hands

Coaching points

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

Volume

2 sets
4-8 reps

Dead Fish Rolls

Variations

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

Coaching points

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

Volume

2-3 sets
4-8 each way

options band switch rotations

Variations

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

Coaching points

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

Volume

2-3 sets
4-8 each side

Breakdance core circles

Volume

2-3 sets
1/4 to full circles

Vitiplank (contralateral plank)

10kg with perturbations

Volume

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

Kneeling overhead aquabag extension & rotation

Variations

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

Coaching points

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

Volume

2-3 sets
6-8 reps

Good morning

Aquabag rotations

Variations

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

Coaching points

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

Volume

2-3 sets
8-12 reps

Aquabag Gambetta walking figure 8

Flow style

Volume

3-4 sets
10-20 steps

weight range 4-8kg

can be done with plate, medball or DB

Standing plate rotations

Diagonal chops

Variations

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

Coaching points

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

Volume

3-4 sets
6-8 reps

weight range 10-15kg

Level 3 – Blue Belt

Make sure you have passed yellow level test.

prone plate rotations from glut ham

Volume

2-3 sets
4-6 per side

20kg Vitiplank (contralateral plank)

20kg with perturbations

Volume

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

bosch side plate punch from glut ham

Volume

2 sets
4-6 reps per side

Hanging Abs

Diagonal toe to hand

Coaching points

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.

Volume

2-3 sets of 4-8 each side

Hanging Abs

Continuous Sprinter

Coaching points

Keep a BIG split between legs and continuously switch.

Volume

2 sets
8-20sec

Hanging Abs

Sprinter Switches

Coaching points

Keep a BIG split between legs and hold before switching.

Volume

2 sets
5-15 reps total

BB Rollouts

From Feet (out and return)

Coaching points

Keep movement slow and controlled.

Aim for 80-90% of total reach distance.

Volume

2 sets
3-5 reps

BB Rollouts

From Feet (push and chase)

Coaching points

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

Volume

2-3 sets
4-6 pushes

Good morning steering wheels

Aquabag on elbows

Variations

-Start with light aquabag
-Fast rotations, longer pauses

Coaching points

-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

Volume

2-3 sets
6-8 reps

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

Aquabag Gambetta walk & chop

Power (shake) style

Volume

3-4 sets
6-10m

Straddle plate rotate & press

Plate behind neck

Variations

-Bottom elevated
-On flat ground

Coaching points

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

Volume

3-4 sets
3-5 reps each side

Good morning one and a half

Aquabag

Volume

2-3 sets
6-8 reps

Level 4 – Red Belt

Best to have coach permission before using level 4 & 5 (red and black).

Elevated contralateral plank db row

-Bent or straight knee

Coaching points

-keep body strong and stable through the pull

Volume

2-3 sets
5-8 reps each side

Supine plate rotations from glut ham machine

Minimum 5kg plate

Coaching points

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

Volume

3-4 sets
4-5 reps

each side

#

Coaching points

Volume

2-3 sets
4-6 reps

Hanging Abs

Window wipers

Variations

-Bent or straight knee

Coaching points

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

Volume

2-3 sets
2-5 each side

Box jump

Plate behind neck

Variations

Minimum 5kg plate

Coaching points

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

Volume

3-4 sets
4-5 reps

Aquabag breakdown rips

Low position

Coaching points

-Long spine
-Rip and splash water loud

Volume

2-3 sets
4-6 reps

Breakdance core circles

Volume

2-3 sets
Full circles, 20sec rest

30kg Vitiplank (contralateral plank)

30kg with perturbations

Volume

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

NB: not 30kg in video

Aquabag standing jump rotations

1-2 stop

Variations

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

Coaching points

-Keep chest out

Volume

3-4 sets
6-8 each side

Barbell switch jump rotations

Elevated bar

Variations

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

Coaching points

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

Volume

3-5 sets
3-5 reps each side

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

Straddle plate press

& twist

Variations

-Twist to target

Coaching points

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

Volume

3-4 sets
3-5 reps each side

10-15kg for blue level

Sandpit jumps

On sand or soft floor

Variations

-Downhill on sand (gradual decline)
-Repeat jumps

Coaching points

-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

Volume

3-4 sets
6-20 reps

Options landmine jump variations (flat and elevated)

Variations

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

Coaching points

-restore abdominal tension and start position as fast as possible

Level 5 – Black Belt

Best to have coach permission before using level 4 & 5 (red and black).

Supine plate rotation and extension from glut ham

Coaching points

-keep big chest thru the extension of the plate

Volume

2-3 sets
3-6 each side

Prone banded resistance-stability from glut ham

Coaching points

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

Volume

2-3 sets
4-8 perturbations

Hanging Abs

The clock

Variations

-Short pauses throughout arc

Coaching points

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

Volume

2-3 sets
3-6 each direction

Plate box jumps

Jump into squat, plate behind neck

Variations

-Heavier plate
-Jump off forefoot
-Jump off heels

Coaching points

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

Volume

4-5 sets
4-5 reps

Breakdance core circles

Volume

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

50kg Vitiplank (contralateral plank)

50kg with perturbations

Volume

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

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