My favourite drill for core development comes from (no one should be surprised by now) Coach Scott Sonnon.
His FlowFit 1 is a series six exercises and the concept is to work the six degrees of freedom:
• Heaving: moving up and down;
• Swaying: moving left and right;
• Surging: moving forward and back;
• Pitching: tilting up and down;
• Yawing: turning left and right;
• Rolling: tilting side to side.
As always Scott Sonnon builds a progression of complexity into the drill. FlowFit is a series of six exercises and has four levels of performance for each of these.
Between each exercise is a flat footed squat.
For example at level 2 you do (my terms for the actions):
Squat down, Quad press, rise, squat down, sit leg out both side, rise, squat down, run both legs, rise, squat down roll back both sides, rise, squat down, up dog, rise, squat down, spinal rock , and rise.
You then repeat and repeat the series for 14 to 18 minutes.
At level 2 the moves are doable by most people and they think this is going to be easy. Until they begin to repeat the drill. Then around the fifth minute they know they are in a compact set of movements that works everything.
Here is Coach Steer demonstrating some of the progression in complexity of the individual exercises.
On this clip from 1:47 to 3:10 you see Coach doing the drills and it shows some of Level 1 using a chair so you do not have to do a complete flat foot aquat between the moves.
http://www.youtube.com/watch?v=weshm_17 ... re=related
Here is a fellow doing some level 3 / 4 FlowFit for one round.
Again you repeat these for 14 to 18 minutes.
Right now I am doing Level 2 for 15 minutes.
Taking FlowFit into ground engagement Coach has another series under FlowFit 2 which is just a lot of fun. I can do all the moves now except that one leg squat but I am working on it.