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Single Leg Step Down - Isometric Squat Rack, Weight Behind Back
HOW : Stand on a sturdy 2-6” box//platform pushed up against a squat rack. Hold a kettlebell behind your back as it will help cue an upright trunk position. Hold one leg out and in front of you with the heel floating in a half-squat...
Split Squat - Overcoming Isometric, Kettlebell
HOW : Grab two kettlebells or weights that are heavy enough that they are difficult to move. Set up in a half kneeling position with the kettlebells to the inside and outside of the front leg. Slide the shin of the front leg forward over...
Split Squat Drop Catch - Medicine Ball
HOW : Grab a medicine ball. Set up in a split stance position. Rotate the spine towards the front leg, and hold the ball to the side of the hip. Drop the ball and catch it in a split squat position, once again to the...
Split Stance Depth Drop
HOW : Stand on a sturdy box/platform. Step forward with one leg and catch yourself in a split stance position while your trailing leg stays on the box. As you land, make sure you’re pushing your knee over the toes and assuming ~45º trunk angle....
Squat - Kickstand
HOW : Stand in front of a bench and move into a kickstand position with the toes of your kickstand leg resting comfortably on the ground. About 80% of your weight should be on your standing leg that you’re using to squat to the bench....
Squat Drop Catch - Medicine Ball
HOW : Grab a medicine ball. Set up in a double leg stance position. Hold the ball in front of the body at the height of the shoulder. Drop the ball and catch it in a squat position, once again at the height of the...
Squat Catch - Wall, Medicine Ball
HOW : Grab a foam roller and a medicine ball. Set up facing away from the wall with the foam roller placed at the glutes. Take a double leg stance position. With the medicine ball at shoulder height, drop the ball and catch it in...
Staggered Stance Pogos - In Place
HOW : Take a short stride stagger stance position with one foot slightly in front of the other. Rise up onto the toes. Holding the heel rise position, begin to hop on the toes. Jump as high but also as quick as you can. FEEL...
Step Up - Overcoming Isometric, Kettlebell
HOW : Grab two kettlebells or weights that are heavy enough that they are difficult to move. Set up in a step up position on a bench with the kettlebells to the inside and outside of the front leg. Slide the shin of the front...
Wall Sit - Offset
HOW : Place your back against a wall and shuffle your feet out. You can start with your feet in a staggered position or assume this position once you’re in your wall sit. Drop to 90º at your knees and hold for the prescribed time....