Just because many of you have 6 packs, doesn't mean that your mid line is that strong. Sorry but its true. Strength about the trunk is truly the ability to which it can resist rotational torque. Abs and midline are not always about trunk flexion (i.e. flexing the six pack at the beach); No.. It is about how well you can generate force laterally, extend forcefully, and maintain stability under load.
Check it, next time you see one badass dude or chick throw on a weight belt and overhead squat 135/95 (barring no previous injury) and you will know what midline stability is all about.
Well today we are going to practice drills that will help out with midline stability for sure. Gymnasts do it best so... here ya go.
Baseline:
800m Run
Agility warm Up- high knees, butt kickers, carioca, figure 4 drill, high skip, sprint w/ 180 turn, james bond drill
then-
1 Minute of each,
Side plank ( both sides)
One arm/ one leg plank hold
Superman
Hollow Hold
Skill development:
Banded Front Levers
*8-10 Lowers from an inverted position. Focus on control and do not rush this. Band should be strung across rings, begin in inverted position band on the back. Then lower.
Ring Dip Negatives
*12 Negatives +:05 W/ :03 Ring support at bottom
Strict C2B Pull Up
*30 Done while holding the best hollow position possible.
WOD:
4 Rounds
10X 1 Arm Push Up (scale 1 narrow/1 wide Stance)
10X Alternating Pistols
10X Toes to Bar
