The Finisher Exercises

Training Exercises & Movement Library

Learn key exercises used in The Finisher Performance System to improve movement, stability, and athletic performance

Key Components of The Finisher Performance System

What is the deep inner core?

The deep inner core is a group of muscles that stabilize and support the spine and pelvis. These muscles work together to create a strong internal foundation for movement, allowing the body to transfer force efficiently between the upper and lower body.

Unlike larger surface muscles that produce visible movement, the deep inner core functions primarily as a stabilizing system. It helps maintain proper alignment, control motion, and protect the spine during athletic activity and daily movement.

The diaphragm, pelvic floor, transverse abdominis, multifidus, and internal oblique are often grouped together because they work as the body's deep stabilization system. The diaphragm forms the top, the pelvic floor forms the bottom, the transverse abdominis and internal oblique help create circumferential support around the trunk, and the multifidus provides segmental spinal stability from the back side.

Core Stability

Exercises that build deep inner core control and spinal stability

Movement & Coordination

Drills that improve neuromuscular coordination and body control.

Strength & Power

Exercises that develop athletic strength and force production

Mobility & Durability

Movements that improve mobility while maintaining stability

HIGH PLANK WALKS

High plank walks are a full-body movement that forces the body to stabilize under constant tension while producing controlled locomotion through the shoulders, trunk, hips, hands, and feet. As you move in the plank position, the shoulders and scapular stabilizers work hard to support bodyweight, the deep inner core resists rotation and spinal collapse, and the glutes and quads help keep the body long, rigid, and connected. At the ground level, the hands develop grip strength and hand-pressure control as they repeatedly load and re-load, while the feet cycle through dorsiflexion and plantar flexion to create push, traction, and forward drive. This combination improves total-body stiffness, coordination, force transfer, posture under fatigue, and the ability to move efficiently while staying strong from fingertips to toes.

LOW PLANK WALKS

Low plank walks are a demanding full-body movement that challenges the body to stay strong, stable, and connected while moving close to the ground. In the low plank position, the shoulders, chest, triceps, and scapular stabilizers work intensely to support and control bodyweight, while the deep inner core, obliques, and lower trunk fight to prevent rotation, sagging, or loss of posture. The hips, glutes, and quads help maintain a rigid frame, and the feet contribute through repeated dorsiflexion and plantar flexion as you drive and reposition the body forward. At the same time, the hands and forearms are under continuous load, helping develop grip strength, pressure control, and durability through the upper extremities. The result is improved full-body tension, core integrity, shoulder stability, force transfer, and the ability to move powerfully and efficiently while staying braced under fatigue.

REVERSE PLANK WALKS

Reverse plank walks are a full-body posterior chain movement that builds strength, stability, and coordination while forcing the body to stay elevated and connected in an open-chain support position. In reverse plank walks, the shoulders, triceps, and scapular stabilizers work hard to support bodyweight from behind, while the glutes, hamstrings, and lower back drive hip extension and help keep the body lifted. The deep inner core and trunk musculature must stay engaged to prevent the hips from dropping and to maintain alignment during movement. The hands and forearms are under continuous load, improving grip strength, wrist durability, and upper-body support capacity, while the feet and ankles contribute through plantar flexion and dorsiflexion as they push, reposition, and help create smooth backward or forward travel. This movement improves posterior chain endurance, shoulder stability, total-body tension, coordination, and the ability to maintain strength and structure while moving under fatigue.

LOW PLANK JUMPS

Low plank jumps are an explosive full-body movement that combines deep core stabilization with rapid force production and ground reaction control. From the low plank position, the shoulders, chest, triceps, and scapular stabilizers must hold and absorb bodyweight while the deep inner core, obliques, and trunk brace hard to keep the spine stable during the jump. The hips, glutes, quads, and hip flexors help create the quick pop and repositioning of the lower body, while the feet and ankles move through rapid dorsiflexion and plantar flexion to load, spring, and land efficiently. The hands, wrists, and forearms stay under constant pressure, helping build grip strength, upper body durability, and the ability to transfer force through the ground. The result is improved explosive coordination, core stiffness, shoulder stability, lower-body reactivity, and the capacity to produce power while maintaining structure under speed and fatigue.

BLOCK LUNGES

Block lunges with a lean forward reach are a full-body movement that challenges lower-body strength, balance, mobility, and deep core control all at once. As you step and lower into the lunge, the glutes, quads, hamstrings, and hips work to absorb force and stabilize the body, while the forward lean and reach increase the demand on the posterior chain, trunk, and deep inner core to prevent collapse or loss of position. The movement also places strong emphasis on ankle function, including dorsiflexion at the front leg and plantar flexion through the back foot, helping improve foot and ankle mechanics that are critical for movement efficiency. At the same time, the upper body and shoulders must stay active during the reach, teaching the body to coordinate force from the ground up through the entire chain. The result is improved single-leg strength, balance, mobility, posture, force transfer, and the ability to control the body through space in athletic positions.

FINISHER FROGGERS

The Finisher Froggers train both acceleration and deceleration by forcing the body to rapidly produce force, absorb force, and reorganize position with every repetition. On the acceleration side, the movement teaches the hips, glutes, quads, calves, and deep inner core to generate quick forward drive from a loaded position, while the shoulders and hands help transfer force into and out of the ground. On the deceleration side, the athlete must control landing, stabilize the trunk, manage joint angles, and prevent collapse as the body drops back into the loaded frog position. This develops braking ability, body control, elastic strength, ankle stiffness, dorsiflexion and plantar flexion mechanics, and the ability to transition efficiently from force absorption back into force production. The result is better stop-and-go movement, sharper change of direction, improved re-acceleration, and greater control of the body under speed and fatigue.