Hey, I hope you are doing great.
I wanted to share a unique core training exercise that my friend, Dean Somerset, sent me. The exercise is called Drop Training.
Take a look down below so you’ll get to know what drop training is and see if it will help you out.
Take care!
~ Rick
Let’s work on drop training – Drop Training is awesome. Who wants to do some drops?
This is where you start getting reactive, but we try to think of it as a reactive plank or a reactive hold.
How To Do Drop Training For The Core
CLICK HERE to watch the YouTube video.
TRX Drop
Grab onto those handles, get into a row position, and your partner hangs onto your feet.
The key to this is that you need to concentrate on what is going on, react to a change in stimulation, and position yourself so that you can lock down hard without falling in one direction or another.
Grab the handles and come forward until your shoulders are right underneath the pole. Your partner will then take your feet up. Pack your shoulders. The goal is for your partner to let go of one of your legs, and you have to stay solid (so no rotating and no dropping).
TRX Drop
Push Up Drop
In this example, I will remove my hand, and nothing happens. You can’t anticipate the drop because of where my hands are positioned. If I feel his weight more in one arm than the other, guess what arm I will drop? Again, breathe, pack your shoulders and hips up, and get tight.
We can do a variation of that from the front or the back. We can use a bench or a push-up. Go to a push-up position with your partner’s hands holding your feet, like a wheelbarrow stance.
Push Up Drop
Same concept, but don’t have your feet quite so wide. It would help if you had a lot of back strength. I am trying to set it up, so he doesn’t know what leg I drop when I drop it.
We can do that in a couple of different ways. We can do an upper body or a lower body drop. A drop is a very cool exercise because it doesn’t take much from a person. When I feel something is quite not level, done. It’s like a trust exercise gone wrong, so you are leaning back on me. But at the same time, he’s got to react to that change and be able to pull it right back in.
How many contact supports do you think will benefit from something along that line? — Every single one of them. Why? Because you don’t know when you are getting hit, half of the time, you go to react to it.
Final Thought
Go ahead and partner up and grab some of these TRXs. I want you to try a couple of those drops if you feel confident.
If you are looking for a core training program with cutting-edge techniques that you can use to help improve your health and performance and have the strongest core possible, then click here to check out the Invincible Core program.
