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Great point E, I've "Mcguyvered" way to do some back extensions,I cant get all the way down cos my face hits the floor,but I can do some static holds and things like that.I'll be hitting abs twice per week now too,instead of once.I'll keep GMs I really liked em and I'll work on your suggestions,I tried some pull thrus too and loved them aswell.Any other exercises that you really think I should do? I may have to rotate them thru different days, not sure how to program them in yet, but I'll get there.Cheers mate.
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I figured that would be the only real problem....you face hitting the floor. Perhaps you can get the bench or platform up higher somehow. And if you can get a hold of a few big cushions (firm) that can get you up higher. But no matter, just do what you have to do and the statics will help a lot.
On the "core" stuff you just need to realize the difference between core strenth and core stabibility. Think of it in terms of specificity. When you put in traditional "ab work" you are working on an aspect of core strength. Likewise with GM's. to some extent although there of course is a stabibility aspect at play there.
Just think about what your core is doing during squats and deads. It is keeping you still. Stablle. It is not moving you back and forth. So squats and deads is core work. So when I mention stabiblity work I am not talking about ab work. I am talking about work where you are having to keep your torso stable. Pity already mentioned and linked you to planks. That is a good way to start.
And example from me is I tested myself on planks again recently and I had no problem with front planks but I did pretty poorly on side planks for time. DESPITE the fact that I was doing all this side to side flexion work and torsion work. I mean lots of it. And heavy. But that did not train the endurance and the isometric contractions of stabibility and the difference was easily demonstrated.
Some other examples are front plate squats. Bridges (static). Heavy bar rollouts (you use a loaded bar like an "ab roller")...
Look around the journals, Sentinel, Pity, maybe some others are doing this type of thing. Basically try to pick one ab exericise and one stabiblility thing for each day you do this. Put in some torsion stuff as well....russian twists or cable woodchops. This in addition to extensions and static extensions (which is a separate thing).
Plenty of people will tell you oh, you don't need all that. All you need is squats and deads for core. Well, ask them to demonstrate this by just supporting their own bodyweight in a plank of 2 minutes and watch them SUCK at it. Then ask yourself if they are really as "stable" as they think with a heavy as barbell if they can't even stabilize their own body.