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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...
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...
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...
Standing Chin Tuck - Shoulder External Rotation Isometric, Rotation
HOW : Begin in standing position with your back against the wall. Place a ball behind your head just below the base of the skull. Place a mini band around your wrists. Push the wrists out, keeping the elbows in. Tuck the chin towards the...
Standing Hip March - Band
HOW : Loop a miniband around your feet. In an upright position, root the standing leg into the ground as you lift the other leg up. Lift your knee to ~90º and return to the starting position. Keep the moving leg at hip width distance....
Pallof Press - Rotation, Band
HOW : Anchor a band at waist height and position your hands at your belly. Step out until you feel enough resistance that challenges holding the hands at the belly without the band pulling you in. Bend your knees slightly, tuck in your hips in...
Chest Pec Fly - Dumbbell, Eccentric
HOW : Set up the bench at ~45º incline. Lay on the bench with your feet flat on the ground and head, neck and back supported on the bench. Start with your arms straight pointing to the ceiling and with a slight bend in your...
Decel Walking
HOW : Begin in a standing position. Anchor a resistance band or cable at hip height. Wrap the cable behind you, above the hip. Walk back until you feel resistance. Begin to slowly walk forward in a squatted position, loading the toes to the heels....
Ankle Anti-Supination - Band around Hips
HOW : Begin in a standing position. Anchor a resistance band or cable at hip height. Wrap the cable around the hip, opposite to the side of the foot you are targeting. Stand on one foot with your belly button pointed to the anchor. Pushing...