A while back I posted the anterior core progression I was putting the team through. I must say that they have done a great job at maintaining neutral spine through these movements all the way through the med ball roll outs. Now that they have adequately done this with a tool that is fairly stable it would only make sense to throw some instability in the picture. This can be done in many ways but what we will be implementing is variations with the blast straps. Also a popular choice would be the TRX which set ups would be very similar.
We will start with the first step of the progression:
Fall Out
This can be enhanced to player capability by adjusting how steep the angle.
From there you can add an anti rotation component to the exercise by doing various movements uni-laterally with the arms. (lines, circles, etc...)
Flutters
Finally, an exercise that doesn't include a blast strap or TRX but still serves to be very dynamic and challenges you in multiple planes.
Spider Man Push Up
What is important to remember is that you progress to all of these. Many of the athletes that can now do these would not be near as proficient at them if they didn't start with the standard plank hold->PB roll out->ab roller->med ball roll progression. This was the foundation that allows them to be able to add this dynamic action to these movements while avoiding unwanted compensations.
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