Next-Level Moves From 9 Week Control Freak
9 Week Control Freak with BODi Super Trainer Autumn Calabrese is all about taking control of your fitness, nutrition, and health.
Combining high-octane strength moves with a step, core ball, and the BODi Control Track, it’s reinventing the way people get fit at home.
The Control Track, which can mount to walls or doors, acts as a versatile anchor point for the B-LINES Resistance Band, explains Cody Braun, CPT.
With it, you can do your favorite moves — like banded chest flyes and pull-downs — at home.
You already know the basics of step-ups and core ball exercises.
But when it comes to advanced moves like the Sumo Squat Decline Push-Up on the step and Plank Bicep Curl on the Track, some extra instruction is your secret to perfect form and full control.
Here, Braun explains how to master five next-level exercises you can look forward to from 9 Week Control Freak.
Learn them now so, when you hit play, you’ll be ready to truly rock!
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1. Sumo Squat Decline Push-Up
Hit your quads, glutes, chest, and triceps with this combination move.
If you’ve never done decline push-ups, try performing a few reps with your feet on a step and your hands on the floor before combining them with a sumo squat.
What’s a sumo squat? It’s a wide-stance squat with your feet turned out.
When learning how to do sumo squats, focus on keeping your knees in line with your toes and your torso vertical.
- Place a step behind you. Stand with your feet wider than shoulder-width apart and your toes diagonally flared from your body.
- Drop into a sumo squat, bending your knees and hips to sink your torso straight toward the floor.
- Place your hands on the floor and hop your feet back onto the step to get into a plank position.
- Perform a push-up while your feet are on the step.
- As you rise up from the push-up, hop your feet off the step back to their starting position and raise your chest so you’re in the bottom of a sumo squat.
- Push through your heels to stand up.
- Repeat the entire sequence for reps.
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2. Tap Back to Goblet Lunge
“This leg-burning combo targets the hamstrings and glutes since one leg is elevated and the other works from a deficit,” he says.
A deficit simply means that it’s lower than the other. When it comes to this goblet lunge, having your back foot planted lower than your front will increase the load placed on your front leg and increase the range of motion slightly.
Prioritize lowering and raising your back leg under control.
- Stand with both feet on a step while holding a dumbbell at arm’s length with both hands.
- Step your right foot back off of the step. As you do so, hinge at the hips and bend your left leg.
- Drive the hips forward to a standing position, simultaneously floating the weight up to a goblet, holding the dumbbell with both hands at chest height. Do not move the right foot back onto the step.
- Bend your knees and drop your hips into a reverse lunge while maintaining a vertical spine. At the bottom of the lunge, your knees should form two 90 degree angles.
- Stand up.
- Repeat the sequence for reps, then switch sides.
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3. Stable Ball Leg Extension
This dynamic exercise works your core from every angle, Braun says. In it, you’ll brace, twist, and crunch — all while squeezing a core ball between your knee and elbow.
Make a point of moving with intention and keeping your lower back pressed to the floor.
It’s easy to cheat this exercise with an unbraced core and some flailing, but moving from your core with control is serious work.
- Start on your back in a dead-bug or reverse tabletop position with a core ball between your left elbow and left knee. Press your lower back into the floor.
- Maintaining this back position, extend your right leg out straight and rotate your chest to the right.
- Rotate back toward the center. As you do so, draw your right knee back in and place your right elbow on the ball. Remove your left elbow from it.
- Rotate your chest to the left and extend your right leg out again.
- Rotate back to center and repeat, alternating elbows and extending your right leg with each rep. Perform for reps or time.
- Switch legs and repeat the sequence.
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4. Plank Bicep Curl on the Track
“This is a core exercise that also allows you to target the biceps in a new way,” says Braun.
“Because you’re holding a tripod plank the whole time, you’re improving your stability as you get an arm pump,” he explains.
By tripod plank, we mean that you’ll have two feet and one hand on the floor at a time. To maintain this position, concentrate on keeping the muscles through your entire body squeezed and engaged.
If you notice your plank form faltering, take a break before resuming your reps.
- Face away from the track and grab a handle in each hand as you get into a plank position.
- Maintaining this position, raise your right hand from the floor and curl the handle to your shoulder. Pause, then extend your arm.
- Repeat the bicep curls for reps.
- Switch sides and repeat the sequence.