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: Arm swing mechanics and strength for running and sprinting Quick Coaching Cues Swinging left and right is one rep. Use a light dumbbell or small weight plate, 1-5lbs. Sit-up tall and brace your core. Swing your arms forward and back in a smooth, controlled rhythm from the shoulders and elbows. Keep your shoulders relaxed … Read more
Purpose: Arm swing mechanics and strength for running and sprinting Quick Coaching Cues Swinging left and right is one rep. Use a light dumbbell or small weight plate, 1-5lbs. Stand tall with a slight bend in your knees and brace your core. Swing your arms forward and back in a smooth, controlled rhythm from the … Read more
Purpose: Core strength and stability Quick Coaching Cues Keep the dumbbell stacked straight over your shoulder and wrist the whole time. Brace your core and lower your legs with control. Keep the opposite arm out for balance and your shoulders grounded. Common Mistakes Letting the dumbbell drift instead of keeping it locked out overhead. Dropping … Read more
Purpose: Rotational core strength. Obliques and transverse abdominals. Quick Coaching Cues Brace your core and drive the weight diagonally from low to high with control. Rotate through your torso while keeping your hips stable and knees soft. Finish tall with your chest up and arms extended on the diagonal. Common Mistakes Using mostly the arms … Read more
Purpose: Core strength Quick Coaching Cues Keep the weight tight to your chest and brace your core before you come up. You can use a small metal plate or a dumbbell. Sit up with control and finish tall instead of collapsing forward. Lower back down slowly so the abs stay working the whole rep. Common … Read more
Weighted Seated Rotations Purpose: Core strength and stability Quick Coaching Cues Lean back slightly, brace your core, and keep your chest up. Hold the weight close and rotate side to side through your torso. Keep your feet elevated or steady while controlling each rep. Common Mistakes Rounding the low back and collapsing through the chest. … Read more
Purpose: Core strength. Obliques. Quick Coaching Cues Stand tall with your core braced and shoulders level. Lower the weight toward your knee, then pull the weight and crunch over to the other side. Keep the weight close and move through a comfortable range. Common Mistakes Leaning forward or backward instead of straight to the side. … Read more
Purpose: Core strength. Quick Coaching Cues Legs straight. Reach toward the ceiling overhead. Tall upright posture. Common Mistakes Leading with the head. Don’t lead the movement with your head, lead with your torso. At the sit-up, sit up tall and reach. Questions / Comments?
Purpose: Core strength. Quick Coaching Cues Legs straight. Arms straight and reach toward the ceiling overhead. Tall upright posture. Common Mistakes Leading with the head. Don’t lead the movement with your head, lead with your arms. At the sit-up, sit up tall and reach. If you’re having a challenging sitting up, try this modification. Questions … Read more
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