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(This article is part two of a seven part series. Be sure to grab each of the installments to assemble your complete 6-Degree CST Bodyweight Glide program... If you missed it, click to read part 1 of this bodyweight core exercise series.)
CST Bodyweight Glide Part Two
This program is designed to shred your core in as little as 12-minutes per day using only bodyweight exercise.
The movements were designed to be done with those little plastic glide discs you’ve seen on TV. But the good news is you don’t need the discs. Socks, RMAX ultimate grappling shoes, and squares of felt all work on hardwood floors. Disposable paper plates work great on carpet. If you’re on a business trip and staying in hotels, tear a page out of one of the free glossy magazines in the desk drawer, or put the plastic laundry bag from the closet on your feet. Anything that will allow your feet to slide on the floor will work.
Movement two is the Pitching component: the V-up.
Remember, keep your shoulders packed, rotate your elbow pits forward, maintain good crown to coccyx spinal alignment, and activate your core with a hard exhale on every rep. These movements should be core driven.
Now go try it out for yourself!
If your response in the comments is good, we’ll reveal the next exercise. If you REALLY like where we’re going and speak out, we’ll reveal all six, and in the final installment I’ll tell you how to put it together into a training program.
Good luck!
(Click to read part three => bodyweight ab workout)
Coach Murdock,
You have us on pins and needles waiting for the next installment of the Glide series. I like how this movement adds an explosive component to the core muscles I am working on with L-seat pull-ups. I can’t wait to see the yawing movement portion.
I am still hoping to get you to do a workshop in Ohio…
Cheers,
Richard
.-= Richard´s last blog -> Enzymes: The Catalysts of Life =-.
Wow, this is really good workout to Core – thanks again!
This is an awesome exercise. I can only do it 30 seconds at a time and I have to talk myself through the last 10 seconds. Keep ’em coming!
Coach Murdock,
Great workout. Will add this to my Bodyweight Blueprint for Fat Loss workouts! Anxiously awaiting the next video.
Enjoy a Great Day!!!
.-= Bill´s last blog -> Get more in less time ….Be Boundryless!!! =-.
How does this differ from the first exercise in terms muscle usage? They both seem to use the abs in the same way, with the first exercise being a slightly easier exercise, but with greater range of motion. Please explain, as I want a reason to include both of these in my routine 🙂 Thanks.
Hey coach,
Thanks for the new video. I really enjoyed your Stage Crazy Circuit and I see your new one is using again the V-up. Looking forward to see the whole new circuit.
All the best,
Cristian
P.S. When I watch these videos I always remember of a friend of mine that polishes her floors in such a way that it’s pretty hard to maintain balance when wearing socks. 🙂
Gliding…what’s not to like! Keep them gliding series going–want to see a whole circuit:)
Ready to see more! Thanks.
Awesome! Looking forward to seeing more!
What do you recommend for reps Coach Murdock?
Excellent. Can’t wait to see how you put it all together.
Give us more.
Another great video. Please keep them coming.
Thanks folks. A bit of a drop in responses this time. Has everyone lost interest in the series???
>I am still hoping to get you to do a workshop in Ohio…
Richard – email me at editor@rmaxinternational.com and we’ll see what we can schedule. I’m booking up fast for the first half of 2010 but we might be able to fit something in.
>How does this differ from the first exercise in terms muscle usage? >They both seem to use the abs in the same way, with the first exercise >being a slightly easier exercise, but with greater range of motion. >Please explain, as I want a reason to include both of these in my >routine
David – Did you read the first installment where i describe the 6 Degrees of Freedom? Think in terms of whole body (ie anatomical) degrees of freedom, rather than joint degrees of freedom. We’re not looking to isolate the abs, but to strengthen them in all 6 degrees where they provide the driving force for the particular movement. It’s a different paradigm than trying to isolate the abs in each of their “functional ranges”. If you’ve got our free FUN-damentals ebook or 12 Minute Stage Crazy you can read a bit more about the 6 Degrees of Freedom stuff there.
>What do you recommend for reps Coach Murdock?
Hugo – you’ll have to wait for the last installment to find out.
what a nice simple idea and how effective! Thanks,
Peter
This is a really good, simple and effective series! I might be the only one suggesting this, but could the exercises for the “glider” series/circuit be written out? I don’t have an Ipod, and written instructions are easier to have along side. The sound on the video had echoes (reverb?), and it was hard to hear all the words correctly.
>I might be the only one suggesting this, but could the exercises for the “glider” series/circuit be written out? I don’t have an Ipod, and written instructions are easier to have along side.
Please remind me once the series is complete. I don’t have time at the moment – I just returned from 3 back to back trips on 3 continents over the past two months. Having been offline for much of that time, I have an enormous backlog of work to wade through 🙁