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Bulgarian Split Squat - Heel Raise
HOW : Face away from an elevated surface. Place one foot behind you with your toes on the elevated surface. Squat down on the front leg keeping your weight centered on the front leg. Push up with the front leg back into the standing position,...
Quadruped to Half Kneeling
HOW : Start in the quadruped position. Move your back up taking your hands off of the ground. As your back is moving up, bring one foot forward in the half kneeling position. Squeeze your glutes and try to bring your hips as forward as...
Wrist Extension - Resisted, Band
HOW : Anchor a band underneath your foot while seated. Lean over and place your forearm on top of your knee with your palm facing down and pointing to your other knee. Grab the anchored band and while keeping your forearm stabilized on your thigh,...
Shoulder CARs
HOW : Standing with your arms at your side, bring one arm up in front of you as high as you can, palm facing in. Once you have your arm as high as you can, rotate your arm around to where your palm is facing...
Jefferson Curl - Kettlebell
HOW : While standing on an elevated surface, keep your feet together and hold the kettlebell in front of you with your arms relaxed. Slowly, lower the kettlebell down your legs without bending your knees. Roll yourself from the top down and try to bend...
Plank Oblique Crunch - Swissball
HOW :Place the front of your lower legs on top of the swissball. Place your hands down on the ground with your elbows extended. Push down into the swissball with your lower legs/ankles bringing your hips up into the plank position. Make sure you are...
Plank Pike - Swissball
HOW : Place the front of your lower legs on top of the swissball. Place your hands down on the ground with your elbows extended. Push down into the swissball with your lower legs/ankles bringing your hips up into the plank position. Make sure you...
Rolling Pattern - Upper Extremity Flexion
HOW : While lying on your back with your legs straight, bring your arms all of the way above your head. Keeping your body relaxed, only use one arm to roll your body into your stomach. Keep your arm up as you use your upper...
Diagonal Bound - Continuous
HOW : Start in an athletic position. Shift your weight to one side. Jump off of that leg in a diagonal motion going forward. Land softly with the opposite leg. Stay strong in the hip, knee, and ankle as you land. Then, rapidly push off...
Lateral Bounding - Continuous
HOW : Start in a standing athletic position. Shift your bodyweight to one side, then jump to the other side landing with the opposite foot. Land softly and stay strong in the hip, knee, and ankle as you land. Then, rapidly push off with that...