 Ladies and gentlemen, welcome. Today, what you want to know, what you want to hear. We're talking about core training for strength training. You want to do strongman weightlifting, powerlifting or any sport. We're going to go over some of my favorite movements, some core movements, pun intended to get your abs rigid, strong. Let's get after it. If you're new, be sure to give this thing a thumbs up, man. Let's see if we get a thousand likes, subscribe, brand new videos every Monday, content, every single day I'm selling my 3SB.co for all your clothing needs, new T's are out. Let's dive in. We're talking about our midsection. We're just trying to build functionality and strength in different positions. It is kind of a complex system. There's a lot of different ways you can build strength and a lot of different movements, but similar to something like our back, which is highly functional because of our mobile shoulders. We have a couple of core movements that we want to lock in. We want to learn how to flex and learn how to do it. We want to anti flex and we want to anti rotate. So those are kind of the main movements that I look at starting with both hypertrophy and just general movement is a way to crunch. It's something you can load and something we can do for eight to 20 reps and build muscle within our abs, just like we're building any other movement. Talking about contraction. Now we're going to work it from the other way, just a hanging leg raise. Two of my favorite movements to grow, not only the looks, we want a little six pack sometimes we're going to head to the beach, but also the functionality of controlling that abdominals. Now we're going to talk about some rotation or more particular anti rotation and that's where we use the pull up press width. You could do something like a wood chop or some other things with a cable or a band reaction to be a more dynamic. But for a lot of power of things, strongman and even other sports, finding how to be rigid and anti rotation is what we're looking for. So we're going to give us shoulder width stance, moderate weight. We want the resistance to be about shoulder height, chest height. We're going to pull it out and just nice, slow and controlled will go reps, but also count maybe five or 10 seconds in and out. It's not going to be the same type of burn as doing like a bicep curl or a weighted crunch, but implementing these, dosing them almost every other day is something that can be great for a lot of athletes. Whole goal is to keep knees, hips, shoulders all facing forward. Don't let it allow that weight to pull you sideways. Overloading is difficult, but just chug away a couple more reps, a couple longer sessions, adding weight when appropriate. Over on the anti rotation, we're working more on our sides oblique switch. You know, in powerlifting and lifting, it does allow you to control some of the windmilling or the helicoptering that may happen. A deadlift, you might see people rotate like this on a squad or deadlift. This may play a role there and help, but also again, just allows you to learn not only proprioception, your mind and muscle connection being more attached to your core and how to flex it, but strengthening all those muscles that kind of build the rigidity in a squad, a deadlift, etc. It's called the Copenhagen Plank. You could also just do side planks, but very similar. And up on our forearm and elbow, elbow underneath their shoulder. And then the entire goal is to have a bench. I'm going to squeeze my under leg, squeezing both, putting that pressure on my foot and low ankle. I'm going to try to make a straight line from my shoulder to the pad. Hold this for 20, 30, 40 seconds, build your way up in time. Don't allow yourself to sink. Really control that. Breathe up. It also works your adductors, obviously. You're going to get nice burn on them inner thighs. If you can't hold that for 20, 30 seconds to start, you can start to shift your weight down lower, cut away that leverage, the fulcrum and start to build up by your knee. You can put the weight here. But the ultimate goal is to get it on your foot and ankle. Start 20 seconds, 30 seconds a minute, flip, rotate. While we're down here on the ground, a simple one that's been used for years, both in strength training and functional training is a basic plank. Again, same idea. We're going to have our elbows underneath us, elbow directly underneath your shoulder, straight arms as much as possible, breathing, pulling our abs towards our belly button, towards our spine, and getting a nice shelf. You can start to load it over time too if it becomes too easy. Squeezing your glutes, squeezing your abs, you want a straight line. Flex and breathe in. These are typically timed exercises. Start till it burns, 20 seconds, add 30, work your way up to a minute. Then I start to add load, rinse or repeat, start load. Maybe a plate on your low back, 20 seconds, 30 seconds. Add more load, two plates, 20 seconds, 30 seconds. Dynamic. I got a med ball, 14 pounds. Weight actually is opposite. You want to use lighter weights to start. And we want to treat them more like powerlifting. It's more of a plyometric drill. So when we're doing something of this nature, it's not necessarily for hypertrophy. It's more for force production. And we want to treat it like powerlifting, in the sense that we're going to do like five sets of five with full rest in between. You can use something like this, like conditioning, and use a lighter weight and do sets of 20, 30 to get your heart rate up. But the ultimate goal with plyometrics is to put as much as you can, 110% of your body, your hips, shifting into that weight. Allow yourself to release, full breath, full recovery, rinse and repeat. Huge shout out to Abmap for these balls. Not paid, but I absolutely love these things. The texture is amazing. It has such versatility in your training, both plyometrically, conditioning, etc. And this is probably the most unique texture I've felt on a medicine ball. It feels great. If you guys enjoyed that, let me know. If you want to talk about abs for purely hypertrophy and looking cute, some aesthetic abs, we might come up with a video with that. Be sure to give this thing a thumbs up. Brand new video every single Monday. Be sure to subscribe, man. Help your boy out. Sellomike3sb.co for all your clothing needs. Copy while it's hot. Catch you in the next one.