Purpose: Core strength and stability Quick Coaching Cues Sit up tall, keep the core engaged. Lift one leg at a time using your core and hip flexors, not momentum. Lift to the height of your foot. Common Mistakes Leaning back during the leg lifts. Dropping the foot back to the ground, not controlling the movement. … Read more
Purpose: Unilateral lower body strength. Quads and glutes. Quick Coaching Cues Use a seat height appropriate for your ability. You can place something sturdy on top of the bench to elevate your squat height if needed. Chest up, back straight. Foot flat on the ground. Common Mistakes Using a weight that’s too heavy. Start with … Read more
Purpose: Hip strength. Upper quads and hip flexors. Quick Coaching Cues Sit up tall, keep upper body upright. Legs straight, ankle flexed (toe pulled toward you). Common Mistakes Leaning back. Not lifting high enough. Try to lift to hip height. Questions / Comments?
Purpose: General strength. Lower body upper body. Quads and glutes. Quick Coaching Cues Feet about hip width apart. Squat to 90-degrees. Back straight, chest up. Common Mistakes Not adjusting the sitting height. If you trouble going down to, or standing up from the bench/box, try raising your sitting height. For a bench or box, you … Read more
Dumbbell Seated Squat & Press (neutral grip) Purpose: General compound strength. Lower body upper body. Push and press. Quick Coaching Cues Feet about hip width apart. Squat and press with one motion. Back straight, chest up. Common Mistakes Not adjusting the sitting height. If you trouble going down to, or standing up from the bench/box, … Read more
Purpose: General core strength and stability. Transverse plane. Quick Coaching Cues Lean back enough to balance your feet off the ground. Complete a full range of motion by tapping your finger tips to the ground side to side. You can modify this movement by keeping your feet on the ground like this. Common Mistakes Not … Read more
Purpose: Improve arm swing for running and sprinting Quick Coaching Cues Sit up tall, don’t slouch Swing the arms from the shoulders, not just the elbows Relax the shoulders Common Mistakes Not pulling the elbows back during the arm swing. You want the hands to go from the hips to the chin, in a full … Read more
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