New Drill to get the Core Muscles going!
As many of you know, the core is probably one of the most important muscle groups you need for any kind of physical activity and recently a friend of mine showed me a excercise (from his fancy $200/month gym) which i have slightly modified to make it a combative drill.
The following are three progressions (from easiest to hardest) of the same drill:
1. You and a partner start out facing each other in the push up position. One person is the attacker and the other person is the defender. The attacker is supposed to grab, slap, push, and pull the defender off balance and to the ground. For everytime the defender’s chest touches the ground, he owes himself 5 push ups. If the defender doesn’t touch the ground once, the attacker does 15 push ups. After about 30-45 seconds the roles get reversed.
2. It’s pretty much the same as above except both people in the drill are attackers and defenders.
3. The third and possibly last drill is very similar to the above except the participants are in the plank position with an arm and the opposite foot (Left arm, right foot or vice versa) off the ground and they are only allowed to use the arm that’s off the floor.