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Split Stance Lunge Turns - Dowel
HOW : Start in a standing position while holding a stick or club on the front of your shoulders supported by both hands. Keep your back flat as you step forwards with one leg slightly bending the knee while keeping the other leg straight back...
Split Stance Lunge Turns - Band
HOW : Start in a standing position while holding onto each end of a resistance band. Keep your back flat as you step forwards with one leg slightly bending the knee while keeping the other leg straight back for balance support. Keep most of your...
Single Arm Bent Over Row - Rotation, Kettlebell
HOW : Get set up in a standing position with a kettlebell down on the ground in between your legs. Have your feet about shoulder width apart and slightly bend your knees. Hinge forward at the waist keeping your back flat and pick up the...
Side Plank Thread The Needle - Band
HOW : Anchor a band to a lower position closer to the ground. Start facing away from the anchored band in a side plank position on your elbow with your top leg on the ground in front of your bottom leg. Grab onto the band...
Hip Hinge Pelvic Tilt
HOW : Start in a standing position with your knees slightly bent and a small forward hip hinge. Place your hands on your hips and rotate your hips forwards creating an anterior pelvic tilt. Then rotate your hips backwards creating a posterior pelvic tilt. Do...
Russian Twist
HOW : Get set up in a seated position on the ground. Sit up with your knees bent up. Lean back with a flat back and lift your feet off of the ground maintaining the bend in your knee. Use both hands to rotate from...
Medball Push Toss
HOW : Begin in a standing position with a sturdy wall in front of you. Stand close enough to the wall so that you can throw and catch the medball off of the wall. Start by holding the ball against your chest with both hands....
Medball Push Toss - To Ground
HOW : In a standing position, hold onto a medball with both hands. Have a small bend in your knees and a slight forward hinge in your hips and upper body. Bring the ball to your chest. Push the ball to the ground with both...
Lateral Bound to Medball Throw - Sideways
HOW : Grab onto a medball with both hands and have a wall to one side. Jump/bound with the outside leg landing on just that foot and lower the medball down and out. Quickly, jump/bound back to the inside foot towards the wall as you...
D1 Extension - Rotation
HOW : Anchor a band at shoulder height or higher. Grab onto the band with your outside arm, the anchor should be to your side. Have a slight bend in your knees. Begin with the outside arm up and across your chest holding onto the...