Over time, the box squat will help improve the position of the pelvis and lumbar (lower) spine while squatting. Doing so will ensure that the correct muscles are being worked and prevent injury.
Main Muscles: Gluteus Maximus, Hamstrings, Quadriceps
Key Points:
– Keep your chest up, ass out and core tight
– Make sure the bar is resting on your traps rather than your neck
– Push your ass towards the box and rest 20% of your body weight on it before driving yourself back upwards
The climbing plank is an intermediate level exercise for core. You will require some basic chest and shoulder strength, but once you are up to an intermediate level, climbing is a great way to advance the movement.
Main Muscles: Rectus Abdominis, Transverse Abdominis
Key Points:
– Keep your back straight & core tight
– Make sure that your hips don’t sink too low or rise too high – your body should be as straight as a board
– Begin with your elbows underneath your chest and push yourself up onto your hands one at a time and repeat
The overhead squat is probably the most difficult two-legged squat to master, as it is an advanced move that requires strict form and a lot of core strength.
Main Muscles: Gluteus Maximus, Hamstrings, Inner Core, Quadriceps
Key Points:
– Take a wide grip outside of shoulders width
– Lock your elbows
– Keep your core tight, ass out, chest high and back straight
– Squeeze your shoulder blades together throughout the movement while balancing the bar overhead
This one legged wood chop is designed to engage the deep muscles in your core and in/around the spine. Focus on balance and use a slow, controlled movement.
Main Muscles: Obliques & Inner Core
Key Points:
– Attach the resistance band to a stable apparatus such as a squat rack or cable machine
– Keep your core tight and chest high
– Stand on the leg that is closest to the post where the band is attached
– Extend your arms and lock your elbows with hands in front of your solar plexus
– Keep your head straight while twisting your body
– Draw a quarter circle around your body with your hands when twisting from 12 o’clock to 3 o’clock and then 12 o’clock to 9 o’clock on the opposite side
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