Purpose: Lower body isometric. Quads and glutes. Quick Coaching Cues Hold dumbbell or kettlebell close to the chest. Push hips back and try to squat down to a 90 degree bend. Hips back, foot flat. Chest up, back straight. Common Mistakes Heel off the ground on the lunge side. Shift your weight back and press … Read more
Purpose: Core strength Quick Coaching Cues Press through your hands, lift your hips high, and keep your chest open. Brace your core and glutes before raising one leg. Lift the leg with control without letting your hips drop. Common Mistakes Letting the hips sag instead of holding a strong reverse plank. Throwing the leg up … Read more
Purpose: Core strength Quick Coaching Cues Lift your chest gently off the floor and keep your neck long. Squeeze your upper back and glutes while keeping legs relaxed on the floor. Hold the position with steady breathing and controlled tension. Common Mistakes Cranking the neck up instead of keeping the head neutral. Relying only on … Read more
Purpose: Core strength and stability Quick Coaching Cues Keep your body in a straight line from shoulders to heels. Press firmly into the ball and brace your abs and glutes. Keep your shoulders stable and avoid letting the ball move around. Common Mistakes Letting the hips sag or pike up instead of staying straight. Shrugging … Read more
Purpose: Core strength and stability Quick Coaching Cues Stack your shoulder over your hand and keep your body in a straight line. Lift your hips high and brace your core the whole time. Keep your feet stacked or staggered while staying tall through the chest. Common Mistakes Letting the hips sag toward the floor. Shrugging … Read more
Purpose: Core strength and stability Quick Coaching Cues Keep your lower back gently pressed into the floor. Brace your abs and keep your legs straight and hovering low. Breathe steadily while keeping your shoulders and neck relaxed. Common Mistakes Letting the low back arch off the floor. Place your hands under your hips if you … Read more
Purpose: Lower body isometric. Quads and glutes. Quick Coaching Cues Hips back, foot flat. Knee flexed to 90-degrees or as close as you can get. Chest facing forwards, back straight. Common Mistakes Heel off the ground on the lunge side. Shift your weight back and press through the whole foot. Not holding low enough. Try … Read more
Purpose: Isometric. Arms and shoulders. Quick Coaching Cues Stand up tall, back straight, knees slightly bent. Keep the arms lateral to the body. Common Mistakes Leaning back to the hold the weight. Stay tall. Decrease the weight when needed. Locking the knees out. Legs can be straight, just don’t lock the knees. Questions / Comments?
Purpose: Unilateral lower body strength. Pelvic floor strength. Hamstring and adductors. Quick Coaching Cues Keep hips in line with the foot and top shoulder. Common Mistakes Allowing the hips to sag. Not enough of the leg supported. It’s the most challenging to only have your foot and ankle on the bench. To decrease difficulty, place … Read more
Foot Elevated Weighted Hamstring Bridge Hold Purpose: Unilateral lower body strength. Hamstrings. Quick Coaching Cues Leg only slightly bent. Ankle flexed, pressing through the heel. Common Mistakes Leg is too bent. There should only be a slight bend. Foot is flat. Ankle should stay flexed with only the heel in contact with the ground. Questions … Read more
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