Hey it’s Coach Nick. I'm going to show you one of my favorite new core exercises and also the great serrated right in the exercises called the body saw. I first learned about this exercise from the folks at the TRX Company. TRX is the yellow and black fully system thing, fantastic piece of equipment. I’ll be introducing some videos using that very soon as well. But, let me show you how to do this. You can do this with a slide as well. These are about flights but even if you have socks on, you want a slippery surface to work or even put your feet on a paper plate. It will just give the same effect. So, here’s the body saw.
[Demonstration]
Put your elbows in typical plank position, put your feet on the slippery surface or you slide on paper plates. You want to make sure that you have a good out to wall alignment so you don’t want to be sagging, sagging your head, lifting your butt, everything nice and straight. From here, it’s the reverse of a roll out. I'm going to drive my body back. And you can hear my voice, my core is working and I was going to pull myself forward. Pull myself back and myself forward. So it’s leg on the sawing, hence the name body saw.
Next, just pull. Now, if I go back to this point, I feel like I'm sagging I'm going back too far. So everybody it’s a very self-regulating exercise. Okay, so that’s how you do the body saw, the opposite of a roll out, fantastic exercise.
Now, we’re going to make it even a better exercise in a second but some of my latest research on the serrated stand gear it’s important to stabilize your muscles. Keep your scapula against your ribcage. It shows that you want to straighten this serrated—range of motion. Well the exercises that the PT is using, the therapist and equip against the wall and they have them drive their hands back and up and down like so. Okay, so that’s been shown. You get a lot of global serrated activation.
Check this out. This is how we train serrated here and do the body saw performance your style. Take a bend further around your wrist. I’ll show you some of the variations on other videos. Now while I'm here, I go out like this on getting some additional scapula and shoulder muscles, okay?
So now I'm going to have my hands higher up on the pad. So it’s the—lift on here, okay. Get my feet up, open this up so now I get my shoulder activation set up and my path in my position and there I can go through my body saw.
So 30 seconds, 45 seconds of this, keeping that bend open. You want to make sure your elbows are underneath your shoulders and saw in the range of motion that I control. You can see outside I'm red in the face and working already, shoulders on fire , scapula stabilization, core stabilization, we’re going to get much better than that. So that’s how you do body saw, core exercise.
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