Bird Dog Bag Drag with Mini band
Rotational Row to Good Morning
Lateral Bag Drag Sprinter Stretch
The great thing is with DVRT programming is that most of the so called `Core Exercises` can be used for different purposes like stand alone correctives, conditioning exercises or dynamic warm ups. This is true for all the classics like Bird Dogs, Deadbugs, Glute Bridges and of course the most popular Bag Drag. When it’s done right, it depends on the user/trainer how to use this powerful tool to get better results.⠀ This dynamic Lateral Bag Drag meant to activate the body’s natural chains, brace the core, open up the hips and provide greater thoracic mobility. What else do you need to get ready for working out?
Shinbox Get Up to Lunge w OH Press
One thing is common with most people that have lower back issues that they’re almost always have tight hips and glutes. Sedentary lifestyle keeps us immobile and tight, especially at the hips. Let’s be honest, most fitness program don’t focus on hip mobility that’s why I’m thrilled when I see how my clients improve their mobility and lower backs in minutes. This is a more advanced variation for the Shinbox Get up, however this can be done body weight too. I would normally start with a hip extension bit first with a novice client then slowly progress them further as they improve.
Cossack Press Out Squat to Lunge Press out Halo to Arc Press
Victoria's HK Arc Press and Cossack Squat
Pete Press out and Lateral Step Rot Press
Jan's Shinbox Get up to Lunge Press
Good core exercises serve different purposes. They’re usually whole body movements and all the muscles around the torso engaged like glutes, low back, hip flexors and obliques.⠀ Pete’s doing Pallof circles with a core Ultimate Sandbag attached to a resistance band in a tall kneeling position.⠀ Maybe he hasn’t got perfect form however his glutes and hamstrings are firing in the tall kneeling position, gripping the usb engage his lats and doing small circles here keep the rest of the trunk muscles active and force to stabilize.⠀ The other exercise is one of #dvrt classics, a Deadbug variation. The core strap and the resistance band play huge role again to activate the core again. It’s more stable position so he’s able to work with a 40 pound Power bag, keeping the lats active with neutral spine and the core firing whole time.⠀
Dave Band Exercises
We love working on more precise movement with a resistance band alongside DVRT Ultimate Sandbag Fitness’s Core Strap. Here’s Dave demonstrating a perfect Hip Hinge/Good Morning with that extra resistance providing better movement quality and he’s also doing a more advanced side plank variation with a Fly.