Try the Lewit (see below). You know when we say “create the block” ….meaning before lifting or pulling, you gotta lock down the midsection.
Well this exercise can help. And this is an easy one to do anywhere…in your office, at the park, when you’re out to eat, or in your car…heck, you might be able to get some reps waiting in line at the store! (btw, it does target those deep muscles involved in projectile-ing).
Tuesday: Strength 3×12
Wtd Rev. Lunge
DB Incline Press
others as you please
10 Knee Raises (either KTE, or on the “machine” w/ elbows on pads, or lying on ground)
10 Back Extension (on glute-ham machine or lying face down on ground)
10 Bicycle Crunch (work the elbow2knee crossover)
In between rounds,
2 min plank
10 Side Plank w/ hip pulse (each side)
10 Hip Bridge w/ leg extended (each side)