Performance Training Products

Core Work and Assistance Exercises

1. Medball back extension and row: Attach a medicine ball to one end of the band using the medicine ball harness. Anchor the other end to a lower object. Grab the medball with both hands, extend your back and then pull the ball towards you. Do not arch your back while performing this exercise. Flexbands® are used in this exercise to create multi planar resistance. Bands used: Mini, Monster Mini, Light, Average

2. Medball rotations: Attach a medicine ball to one end of the band using the medicine ball harness. Anchor the other end to an object (Anchor height can vary). Perform rotations. Flexbands® are used in this exercise to create multi planar resistance. Bands used: Mini, Monster Mini, Light.

MedballRot1

3. Plate rotations: Attach a plate to one end of the band using the medicine ball harness. Anchor the other end to an object (Anchor height can vary). Perform rotations. Flexbands® are used in this exercise to create multi planar resistance. Bands used: Mini, Monster Mini, Light.

PlateRot2

4. Medball push: Attach a medicine ball to one end of the band using the medicine ball harness. Anchor the other end to an object (Anchor height can vary). Perform explosive pushes generating the force from your torso. Flexbands® are used in this exercise to create multi planar resistance. Bands used: Mini, Monster Mini, Light, Average.

6. Arch and Round: Sit and the floor and position the band across your belt line with one end over each knee. Keeping the tension on the band, lean forward positioning your hands and knees on the floor as shown. Arch the back with the head up. Then, lower the head and round the back while squeezing in the abs. Return to starting position. Bands used: Mini, Monster Mini, Light, Average.

ArchRound2 ArchRound3

7. Supine hip flexions: Lie on your back with one end of the band looped around a steady object at floor level and the other around you knees. Starting with both feet on the floor, bring your knees towards you in a controlled manner and flex the abs. Return to starting position. Bands used: Mini, Monster Mini, Light.

SupineHFlex2