Purpose: Lower body strength. Quads, glutes, shoulders, and triceps. Quick Coaching Cues Feet hip width apart. Mid length step apart front to back. Front foot flat. Back heel elevated. Common Mistakes Back foot flat. Keep the heel elevated on the back foot. Too short of a stance front to back. Questions / Comments?
Dumbbell Reverse Lunge Purpose: Lower body strength. Glutes and quads. Quick Coaching Cues Feet hip width apart. Allow the shoulders to travel forwards slightly. Keep lower back flat. Common Mistakes Rounding the lower back. Not bracing the core. Not keeping the front foot flat. Questions / Comments?
Purpose: Lower body strength. Glutes and quads. Quick Coaching Cues Feet wider than shoulder width. Chest up, back straight. Core engaged. Common Mistakes Rounding the lower back. Not keeping the chest facing forwards. Not bracing the core. Not lifting heavy enough. Questions / Comments?
Purpose: Hamstring and low back strength. Quick Coaching Cues Feet about hip width apart. Low back straight. Knees slightly bent. Keep head in line with the spine. Common Mistakes Squatting instead of hinging. With knees slightly bent, move at the hips, not the knees. Feet too wide. Rounding the lower back. Pull shoulders back, and … 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: Ankle and foot strength and elasticity. Quick Coaching Cues Control the rope with the rotation of your wrist. Push-off and land on the mid-foot, balls of your feet. Common Mistakes Not maintaining enough rope speed to control the rope. Raising the hands at the moment of the jump. Keep the hands at a low … Read more
Purpose: To learn rope control, rope timing and upper-lower body coordination. Quick Coaching Cues Control the rope with the rotation of your wrist. Common Mistakes Not maintaining enough rope speed to control the rope. Jumping/stepping too high. Raising the hands at the moment of the jump. Keep the hands at a low position and use … Read more
Purpose: To learn rope control, rope timing and upper-lower body coordination. Quick Coaching Cues Control the rope with the rotation of your wrist. Use the double jump to practice and learn timing. Common Mistakes Not maintaining enough rope speed to control the rope. Jumping too high. Only jump high enough to clear the rope. Raising … Read more
Purpose: To learn rope control and upper-lower body coordination. Quick Coaching Cues Get the rope vertical. Control the rope with the rotation of your wrist. Shuffle your feet, jog in place. Common Mistakes Not maintaining enough rope speed to control the rope. Questions / Comments?
Purpose: To learn rope control. Quick Coaching Cues Get the rope vertical during the side swings. Control the rope with the rotation of your wrist. Common Mistakes Not maintaining enough rope speed to control the rope. Questions / Comments?
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