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CST Bodyweight Glide Part Five

Written by Ryan Murdock

(This article is part five 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 4 of this equipment-free ab workout series.)

CST Bodyweight Glide Part Five

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 five is the Rolling component: the side plank knee-in.

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 six=> bodyweight core shredder)

About the author

Ryan Murdock


  • Well, now that was something completely different!! And immediately applicable to my current work. Thanks!!! Can’t wait to see what the 6th evolution looks like.

  • This is another great variation on the side plank. Can’t wait to see the next exercise and how to put them all together.

  • Awesome Coach. Keep em coming.

    If I could venture to ask if in the last installment when giving a guide on how to make it in to a workout that perhaps you could give some information on specific compensations to unload after a session of this?


  • Wow, I’m definately trying this, as I’ve been wondering how to work this plane of motion. However, I’m not sure how well my shoulders will cope with all of these exercises together. From your previous work, my guess is that all of these exercises will flow into eachover without a break, which means keeping your shoulders packed all the time. If I do this straight, or the day after, any upperbody exercises, my shoulders will give in. Any ideas on how to cope with this?
    p.s. I’m starting to understand the difference between your first and second exercises, and I think after the 6th is revealed, it will all make sense in my mind.

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