Anytime we introduce advanced plank progressions, we want to be mindful to keep the hips locked in. This goes for plank slides, plank reaches, plank transfers, and even renegade rows.

I love single leg box jumps for developing power. Speed, acceleration, first step quickness, and change of direction will all get a bump up from these.

Dragon Flags are one of the most legit ways to crank your abs. The issue? They are super tough to do and are often butchered in ways that lend zero impact on your abs combined with brutal destruction of your lower back.

Renegade Rows are awesome. They target and attack the back, chest, shoulders and arms, all while working the core like crazy.

Anytime we introduce advanced plank progressions, we want to be mindful to keep the hips locked in. This goes for plank slides, plank reaches, plank transfers, and even renegade rows.

Dragon Flags are one of the most legit ways to crank your abs. The issue? They are super tough to do and are often butchered in ways that lend zero impact on your abs combined with brutal destruction of your lower back.

Check out Claire Quinn, one of lacrosse's brightest young stars, training for dominance with 3Sixty Athletics.