Want to add a little more challenge to your core work? Being able to stabilize your spine is critical in protecting and supporting your low back, in life and in lifting heavy. By removing a hand or foot from your base of support, you're increasing the amount of stabilization required from all parts of your core. Resist the urge to wobble or rock, and focus on staying grounded and moving with control.

Don't be fooled...crawling done well is hard AF! This movement pattern, learned early in life, sets the foundation for your motor control, strength, coordination, and balance. If you want a stronger core, or to perform better in any of these areas, crawling is a fabulous reset!

Being able to stabilize your spine is critical in protecting and supporting your low back, in life and in lifting heavy. Because bodies are all different, side planks aren't one-size-fits-all. This progression explores some of the lesser-known sides of your planks! You'll not just see benefits when you lift, but in everyday activities such as sitting, walking, running and carrying.

Your core (and how it moves) matters. Think of the core in the four quadrants on both the front and back. Each shoulder and hip should have the ability to initiate a twisting movement. Which quadrants are easy to initiate movement from? What’s sleepy? Soft rolls address blind spots while integrating the core.

Has your neck ever gotten sore doing a situp or other core work? This one is for you! Dowel curl-ups train your abs, rather than your neck and shoulders, to initiate the movement. This means your neck won't have to compensate and you'll be able to take your core work to the next level pain-free!

We've all felt it at some point...when your neck, shoulders, and back get stiff and locked down. Iron cross twists unstick the stuck spots. By improving rotation, they help your diaphragm work more effectively and free up your core muscles. This is a huge win for your posture. Iron cross twists are also a great warmup to prepare your shoulders for side planks, Turkish get ups, carry’s, etc.

Rocking is one of the first movements we do as humans. It helps reset your posture and loosens up your hips, ankles, shoulders, and wrists. Plus, it just feels freaking GOOD! There's no wrong way to rock, so explore!

Your body is a big X shape, and your core is at the center of it. Your core muscles work in two ways: they move your spine (twisting, flexing, etc.) and prevent movement (stabilizing). Dead bugs challenge your stabilization muscles by using each line of the X like a pry bar trying to open up your abs.

The way your ribcage moves matters. It impacts your ability to regulate your nervous system, use your core muscles, stabilize your spine, and produce force. Diaphragmatic breaths help train your ribcage to move in 360 degrees so that you can experience more freedom, safety, and variety in your movement and life.

Your body is a big X shape, and your core is at the center of it. Your core muscles work in two ways: they move your spine (twisting, flexing, etc.) and prevent movement (stabilizing). Bird dogs challenge the stabilization muscles of your core and sync up your cross-body X patterns to prepare you for walking, running, lifting, and life.

We've all felt it at some point...when your neck, shoulders, and back get stiff and locked down. Book openers unstick the stuck spots. By improving rotation, they increase thoracic mobility, help your diaphragm work more effectively and free up your core muscles. This is a huge win for your posture.