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 - double helix

Here's an excellent compound movement that I want to share with you. It has a lot in common with a woodchopper movement... but you get to go more vertical. The internal rotation of the knee in the picking phase of the movement massively loads the supporting leg and glute. A good range of rotational motion through the entire torso is key to making the most of this powerful movement.

It's important to start out at body weight and understand the movement before you progress to even light weight. It's a very dynamic rotation movement. Also notice the rotation on the balls of the feet to facilitate the turn through the hips and the driving with the quads and the glutes.

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!

IGNITE - crossover chins

A great movement that hits a lot of muscle groups - the crossover chin. You won't see many people doing it... this is one I've come up with myself! Remember you saw it here first... now give it a go!