💡 How to follow: A quick rib-cage + abs session with a resistance band and a medicine ball. 5 short moves: kneeling band work, medicine-ball planks (deep abs + serratus), side-lying cross-body connection, and seated wide-narrow band work for the intercostals. Use a band + 10 lb medicine ball; no talking, follow the on-screen cues.
1
Kneeling Band — Rib Cage Set
Drill 1Follow on-screen
Kneeling with the resistance band across the upper body — the setup for opening and activating the rib cage. Title cue: 'Train your RIB CAGE + ABS'.
- Kneel with the resistance band across the upper body
- Set the ribs — breathe into a neutral rib-cage position
- Activate the core before each movement
- Follow the on-screen rep cues
2
Medicine-Ball Plank — Deep Abs + Serratus
Drill 2Hold, follow cues
Plank variation with a 10 lb medicine ball under the lower back (deepest abs) or against the chest (serratus focus). Elevate the feet on a foam roller for the harder version.
- Get into a plank with the medicine ball under the lower back
- Squeeze deep abs — 'Deepest Abs' cue
- For serratus: press the ball against the chest, feet elevated
- Keep a straight line from head to heels, ribs down
3
Side-Lying Cross-Body Connection (Medicine Ball)
Drill 3Each side
Lying on the side with the medicine ball, driving a cross-body connection — obliques and rib-cage rotation through the midline.
- Lie on your side, medicine ball supported
- Drive the cross-body connection — rotate through the ribs
- Control the movement; keep the core braced
- Switch sides
4
Seated Wide + Narrow Band — Intercostals
Drill 4Wide and narrow sets
Seated with the resistance band, arms extended at shoulder height. Alternate wide and narrow arm positions to work the intercostals and infrasternal angle.
- Sit tall, band held at shoulder height
- Wide position: arms extended out to the sides
- Narrow position: bring them in toward the midline
- Alternate wide + narrow, ribs stable
- Feel the intercostal stretch between the ribs