(This article is part four 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 3 of this bodyweight ab workout series.)
CST Bodyweight Glide Part Four
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 four is the Surging component: the mountain climber.
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 five=> bodyweight core shredder)
I like this one. The hard part, at least the first couple of times I’ve done it is not ‘bouncing’, and just keeping my hips down.. Keep ’em coming. We need to get to the the set/rep/time scheme to get them dialed in to our existing programs.
This one rocks the core! Now we know over half of the exercises… soon the whole program – can’t hardly wait…
I really like where this is going! keep it coming please!
This is excellent, excellent thinking. I love obsessing over my abs, and you’re showing a whole new way to do it. Combined with some MetCon aerobic structure, perhaps? Woof! Keep it coming!
Great! Would love to see the rest!
This is such a great series. Keep the rest coming please!
No, this isn’t the same Scott that posted before, this is a totally different Scott. What a fine set of exercises!! Would love t0 see more of them!
(Hope that counts! ha ha ha)
I have already started using the previous three exercises and I am seeing a definite improvement in my Flowfit practice. I am looking forward to next installment!
.-= Richard´s last blog -> Digestive Enzymes: Amylase =-.
Aw, a brutal variation of the dreaded “Mountain Climber”. I knew it was going to be in there somewhere! Thanks for keeping up this series, guys, looking forward to the complete program!
.-= James Boelter´s last blog -> BER: Not afraid to accessorize, I am! =-.
Lovin the glide Coach. keep ’em coming.
Personal fan of the Murdock “Middle” Murder:D. Keep ’em coming, these are great!
.-= Shane Heins´s last blog -> The Goal =-.
Another great one! I’m using all of the ones you’ve posted so far! My clients love ’em! (ha ha!) Can’t wait to see the whole thing! We’re dying of suspense!!!
You know these movements have not only improved my strength and appearance but, they have given me a greater range of motion in my injured right knee. It hurts a little but the movement stretches the ligaments. I thank you for the variations.