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
Purpose: Lower body power. Quads, glutes, and calves. Quick Coaching Cues Feet hip width apart, arms straight. Chest up, back straight. Push with power and land soft with bend knees, landing back into a squat. Common Mistakes Chest down. Lower back rounded. Heels lifting off the ground during the squat. Questions / Comments?
Purpose: General full body strength. Quads, glutes, and back strength. Quick Coaching Cues Starting position close to the weight. Chest up, back straight, feet flat. Keep the weight close to the body on the way up and down. Common Mistakes Chest down. Lower back rounded. Not standing close enough to the dumbbell. Not keeping the … Read more
Purpose: Core strength. Transverse plane. (rotational) Quick Coaching Cues Coordinate the upper and lower body to the middle. Common Mistakes Moving the leg or upper body first. Try to coordinate both upper and lower body at the same time. Questions / Comments?
Purpose: Low impact plyometric. Fast twitch muscle recruitment. Quads, glutes, calves, ankle and foot strength. Quick Coaching Cues Push off and land on the mid-foot (balls of the foot). Coordinate the arms and legs. Common Mistakes Being flat-footed. Not coordinating the arms with the legs. Landing stiff-legged. Questions / Comments?
Purpose: General fitness and conditioning. Full body strength. Core stability and upper body strength. Quick Coaching Cues Keep the body level, hips in line with the shoulders, knees, and ankles. During the push-up, keep the elbows around 45-degrees from the body or closer. Common Mistakes Hips too high or low, not in line with the … Read more
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