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Elitefts Info Pages
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core Archive
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Power Snatch
The power-building staple. -
TRX Standing Fallout Abs
Video demonstration of TRX Standing Fallout Abs. -
Kneeling TRX Straps
Video demonstration of Kneeling TRX Straps. -
Stability Ball Knee In’s
Stability Ball Knee In's -
Plate Knee Tucks
This is another great exercise to do with limited equipment or with beginner athletes. -
Plank With March
Perform the plank by holding yourself on your elbows and toes, keeping your body in a straight line -
Plank With Band
The plank exercise is a simple, yet difficult exercise that will work on the stabilization of the abdominal muscles. -
Plank with Alternating Arm
Perform the plank by holding yourself on your elbows and toes, keeping your body in a straight line. -
Partner Leg Lifts
This is an old favorite from high school. -
L-Sit Ring Pull Ups
Short on time or simply want a more challenging pull movement. -
Hanging Leg Raise
This exercise is designed to strengthen your abdominals. -
Leverage Double Rotations
The double bar version loads the rotation more and on this version I definitely prefer the natural rotation of the feet. -
Crunches
I'm not going to explain this exercise because everyone has done it before and there are a million places and people (at the gym, on the internet, on DVD's, your grandmother) that will tell you how to do this exercise. -
Abdominal Wheel
This isn't an exercise for everyone as it requires great core strength. -
Russian Twist with Sledge
Leave it to Martin Rooney to show me a bunch of stuff I have never seen before. -
Rainbows
This is a very difficult ab exercise. -
DB Torso Rotations on a Swiss Ball
Hips up and posterior chain engaged throughout the movement. -
Side Plank
This version of the plank will target the obliques. -
Side Plank with Band
For this exercise, you can attach a band to the bottom of the power rack. -
Side Plank with Inside Leg Raise
This version of the side plank is more difficult than the standard version. -
Side Plank with Top Leg Raise
This version of the side plank is more difficult than the standard version. -
Braced Squats – Version 2
Maintain upright, neutral torso posture throughout the execution of squat. -
Braced Squats – Version 1
Torso Stability and Coordination -
Sit-ups on GHR
This is a great exercise to develop your hip flexors and abdominals. -
Sledge – One Arm Around Head
Muscle Targeted: Shoulders and Torso This is a great movement Martin Rooney showed me. Basically you set the sledge in front of you and grab it with one hand. Next, pick it up and rotate around your body with you hand over you head. This is a great shoulder mobility movement and serves as a [...] -
Sledge Hammer Raise
I have no idea what to call this movement. -
Spiderman Push ups
This is another great variation of the pushup to make it harder and involve your abs more. -
Stability Ball Glute Ham Raise
Place your knees on the stability ball. -
Stability Ball Plank
Muscles Targeted: Abdominals Place your elbows on a stability ball so that your elbows are directly underneath your armpits. Hold your body in a straight line from head to toe, keeping your legs straight. Hold for a given time period, usually starting with 30 seconds, working up in time. To make the exercise more difficult, [...] -
Stability Ball Sit ups
This is a great way to strengthen and condition your abdominals. -
T Push Up
This is a great way to add a little twist to your normal push ups. -
Side Plank with Kettlebell
Perform a side plank and hold a kettlebell in your top hand, with your arm extended straight. -
Squatting Med Ball Throw
This is one variation of throwing a medicine ball. -
Spread Eagle Sit Ups with Med Ball
This one is as old school as you can get. -
Windshield Wipers
Torso Strength and Stability Supplemental Means -
Keg Loading (rotational)
Stand next to a higher object (table, barrel, tires, etc). -
Short Spud Strap Ab Pulldowns
I tried really hard to like ab pulldowns. -
Reverse Cable Side Bends
This movement is performed on your standard lat machine with the use of a single D-handle. -
Long Spud Strap Ab Pulldown
This exercise, like most sporting activities, is done standing which all of the "sport specific" guys will love. -
Cable Zercher Squat
The Zercher squat has been one of the biggest secrets of powerlifters over the years. -
Bent Over Cable Press
I will admit it. This is one movement I discovered just screwing around in the gym. -
Blast Strap Side Bends
These are pretty tough. -
Abdominal Fall Out with Blast Straps
Begin this exercise in the same position as the suspended push-up. -
Uneven BB Side Bends
This is a variation of the traditional side bend that can really be difficult. -
Suitcase Deadlift
Place the bar on the floor or on the safety pins of a power rack. -
Barbell Rotational Abs- Elbows In
I love this exercise. It's a great rotational ab exercise that powerlifters and athletes alike should use. -
Barbell Abs- Arms Straight
Hold the collar of the barbell with both hands, interlocking your fingers for a good grip. -
Leverage Abs – Lying
Lie down on the ground and have someone hand you the bar. -
Standing Band Crunches
This is one of my favorite high rep ab exercises. -
Side Bends w/ Band
Hook a band underneath the power rack.