outrightapp Purpose: Lower body strength. Calves, ankle and foot strength. Quick Coaching Cues Sit tall with your feet flat and place the dumbbells securely on your thighs just above your knees. Press through the balls of your feet and raise your heels as high as you can. Lower your heels slowly and under control for a … Read more
Purpose: Upper body strength. Shoulders and triceps. Quick Coaching Cues Sit tall near the front of the chair with your core braced and chest up. Start with the dumbbells at shoulder level and press straight overhead with control. Keep your feet planted and lower the dumbbells back down slowly. Common Mistakes Arching the low back … Read more
Purpose: Upper body strength. Shoulders and upper back. Quick Coaching Cues Sit tall near the front of the chair with your core braced and chest up. Raise the dumbbells straight in front with control to about shoulder height. Keep your shoulders relaxed and lower the weights slowly. Common Mistakes Shrugging the shoulders up as the … Read more
Chair Seated Lateral Raise Purpose: Upper body strength. Shoulders and upper back. Quick Coaching Cues Sit tall near the front of the chair with your core braced and chest up. Raise the dumbbells out to the sides with control to about shoulder height. Keep your shoulders relaxed and lower the weights slowly. Common Mistakes Shrugging … Read more
Standing Out-Out In-In Purpose: Balance and coordination. Ankle and foot strength. Low impact plyometrics. Quick Coaching Cues Chest up, back straight. Keep knees slightly bent. Contact the ground on the balls of the foot. Move as quick as you can maintain control and good form. Use a chair or table for balance support as needed. … Read more
Purpose: Balance and coordination. Ankle and foot strength. Low impact plyometrics. Quick Coaching Cues Chest up, back straight. Keep knees slightly bent. Contact the ground on the balls of the foot. Move as quick as you can maintain control and good form. Common Mistakes Locking out the knees. Landing flat-footed. Stepping too far apart. Questions/Comments?
Purpose: Seated plyometrics. Ankle and foot strength. Coordination. Quick Coaching Cues Sit tall near the front of the chair with your core braced and chest up. Keep your feet together and make quick, light hops forward and back. Stay controlled and land softly while keeping a steady rhythm. Common Mistakes Slouching or leaning too far … Read more
Purpose: Balance. General conditioning. Quick Coaching Cues Standing tall. Coordinate the arm and leg movement. Keep support leg slightly bent. Common Mistakes Slouching, not standing tall. Locking out the support leg, keep the knee slightly bent. Stepping to the side too far. Questions/Comments?
Purpose: General leg strength. Quadriceps and hip flexors. Quick Coaching Cues Sit tall near the front of the chair with one leg extended straight. Lift and lower the straight leg with control, keeping your chest up and core braced. Tap the heel lightly or stop just above the floor. Do not let it slam down. … Read more
Purpose: Balance. Hamstring strength. Quick Coaching Cues Hold the chair for balance, hinge at the hips, and keep your back flat as one leg reaches behind you. Keep the support leg slightly bent. Stand back up with control, then press one arm overhead while staying tall through your torso. Keep your core braced and hips … Read more
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