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: Low back strength and hip mobility. Quick Coaching Cues Sit tall near the front of the chair with feet flat and arms out or one arm reaching up. Hinge and rotate through your torso as you reach one hand toward the opposite foot. Keep your chest open and return to upright with control. Common … Read more
Purpose: Lower body strength. Glute, quadriceps, and general arm strength. Quick Coaching Cues Sit near the front of the chair and hold the weight close to your chest. Keep weight close to the chest. Brace your core, lean slightly forward, and push through your feet to stand tall. Lower back to the chair with control … Read more
Purpose: General full body conditioning. Coordination. Quick Video Demo Follow-Along Video Click the link below to view a full follow-along guidance video for all 5 exercises within Option D. Option-D: Follow-along Video Quick Coaching Cues Sit tall near the front of the chair with your core braced. Extend one leg at a time and coordinate … Read more
Purpose: General conditioning. Coordination. Hip and core strength. Quick Video Demo Follow-Along Video Click the link below to view a full follow-along guidance video for all 5 exercises within Option A. Option-C: Follow-along Video Quick Coaching Cues Sit tall near the front of the chair with your core braced. Coordinate the opposite arm with the … Read more
Purpose: General conditioning, hip mobility, and core stability. Quick Coaching Cues Try to get your foot next to your hand or as close as you can. Keep hips low/close to level with the shoulders. Common Mistakes Foot on the inside of the arm instead of the outside. Not bringing the foot up far enough. You … 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
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: Compound movement. Full body strength and stability. Quick Coaching Cues Opposite arm and opposite supporting leg. Keep the weight close to the body during the rdl and while returning from the overhead press. While balancing on one leg, stabilize the weight overhead, keeping the weight over the shoulder. Common Mistakes Rounding the lower back … Read more
Purpose: General upper body strength and core stability. Quick Coaching Cues Move opposite arm with opposite leg. Keep hips down in line with the shoulders. Take two “steps” forwards and two steps backwards, that’s one rep. Keep core slightly engaged. Common Mistakes Moving with the same arm and same side leg. Hips too high. Core … Read more
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