Purpose: Core strength. Quick Coaching Cues Legs straight. Reach toward the ceiling overhead. Tall upright posture. Common Mistakes Leading with the head. Don’t lead the movement with your head, lead with your torso. At the sit-up, sit up tall and reach. Questions / Comments?
Purpose: Core strength. Quick Coaching Cues Legs straight. Arms straight and reach toward the ceiling overhead. Tall upright posture. Common Mistakes Leading with the head. Don’t lead the movement with your head, lead with your arms. At the sit-up, sit up tall and reach. If you’re having a challenging sitting up, try this modification. Questions … Read more
Purpose: Plyometric. Fast twitch muscle recruitment. Quick Coaching Cues Coordinate the arms with each jump. Feet hip width apart. Each jump is one rep. Jump and turn to the right, reset, then jump and turn to the left…that’s two reps. Common Mistakes Not coordinating the arms properly with the jumps. Landing stiff legged. Allowing your … Read more
Purpose: Ankle strength and mobility. Quick Coaching Cues Keep the legs as straight as you can. Isolate movement to the ankles. Walk the feet as close to the hands as your flexibility allows. Common Mistakes Bending the legs and not moving from the ankles. Not walking the feet as close as you can to the … Read more
Purpose: Plyometrics. Fast twitch muscle recruitment. Lower body strength and power from the hips to the feet. Quick Coaching Cues Coordinate the arms with the hops. Push off and land from the mid-foot. Hop for max or near max height. Common Mistakes Being flat-footed. Landing with stiff knees. Not coordinating the arms to generate power. … Read more
Purpose: General full body strength. Quick Coaching Cues Feet flat, chest up, back straight. Knees tracking in line with the toes. Feet about hip width apart of a bit wider. Common Mistakes Heels lifting off the ground at the bottom of the squat. Knees going inward during the squat. Chest falling forwards. Back rounding. Questions … Read more
Purpose: General strength. Hips, core, and arm strength. Quick Coaching Cues Stabilize the weight over the shoulders. Keep your lower back flat against the ground, core engaged. Move the legs from the hips and not from the knees. Common Mistakes Low back arching off the ground. Moving the legs only at the knees. Questions / … Read more
Purpose: Low impact plyometric. Fast twitch muscle recruitment. Calves, quads, and glutes. Quick Coaching Cues Push off and land mid-foot or the balls of the feet. Keep the chest up, back straight. Move as quick as you can control and maintain good form. Common Mistakes Chest down. Lower back rounded. Landed flat-footed. Not landing with … Read more
Alternating Deep Lunge Purpose: General conditioning and mobility. Hip mobility and core stability. Quick Coaching Cues Try to get your foot next to your hand or as close as you can. Common Mistakes Trying to get the foot on the inside of the arm instead of the outside. Not bringing the foot up far enough. … Read more
Dumbbell Renegade Row w/ Push-Up Purpose: General strength. Upper back, biceps, shoulders, and core. Quick Coaching Cues Feet hip width or slightly wider for stability. Hips in line with shoulders and ankles. Keep the hips level during each pull. Common Mistakes Rotating the hips during each pull. Keep the core engaged and keep the hips … Read more
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