Press up with a 2 sec. contralateral raise and hold

Here's a new move for you. Again exploring ways to graft new stabilization movements onto existing exercises for more challenge. One that I've come up with is by combining a press up with a contralateral raise and hold for two seconds.

Contralateral means simply opposite sides. So if we are going from our left shoulder to our right hip we are moving contralateraly. If we are doing crunches and we brinng that right elbow to our left knee... we are doing a contralateral movement. Contralateral is about opposites. One side of the body working towards the other side of the body.

This new drill requires you to use good balance and begin to test your proprioception. It's a great way to further develop your core strength and stability. They do look deceptively easy and the really work your sense of balance. Give them a go and let me know how you go!

IGNITE SC - shadow box & bodyweight circuit

Here's a new circuit shadow boxing and bodyweight circuit give a go! Some good press up variations in here... the FROG PRESS UP makes it's appearance as does the SINGLE LEG PRESS UP! Tougher than they look and great for the shoulders and triceps. I've worked in some good stuff for the core with STAR FISH KICKS and TABLE TOPS. And because because balance is an acquired skill I've included a deceptively hard contra-lateral motion in this workout... the CROSSOVER TOE TOUCH... hitting these straight after a round of shadow boxing is much harder than it first appears. I want you people shadow boxing and moving!!! Remember the stationary target gets hit... so move around and get it goin' on!

IGNITE SC - zig zag ATG squat hops

Here you... pretty self explanatory. Just hard work.

IGNITE SC - horizontal rows

Here's a drill with a pulling movement that works as a counter balance to all the pushing movements that dominate more workouts. People often neglect this one because you don't normally stand in a mirror trying to flex your rhomboids/lats/traps. But if you want strong upper and middle back and good posture then you'll get a lot out of this drill.

A great exercise for improving strength while clinching in Muay Thai. The movement is one of the keys to develop a strong middle/upper back and it also gives a dose to the biceps as well. Because you work to keep your body rigid through the pull - your core gets a good workout because it's recruited as a stabilizer.

Horizontal rows can be done just about anywhere you can grip an edge and get your feet under... I'll post up more of the many variations on the horizontal row in up coming videos... but for now you've got no excuse for not rocking them out!