Purpose: Balance. Hamstring strength. Quick Coaching Cues Hold the chair for balance, hinge at the hips, and keep your back flat as one leg reaches behind you. Keep the support leg slightly bent. Stand back up with control, then press one arm overhead while staying tall through your torso. Keep your core braced and hips … Read more
Purpose: Lower body strength. Glute and quadriceps strength. Quick Coaching Cues Hold the chair lightly for balance, step one leg back. Allow the torso to come forwards a little. Lower with control by bending both knees while keeping most of your weight on the front foot. Push through the front foot to return to standing. … Read more
Purpose: Lower body strength. Glute and hip strength. Quick Coaching Cues Hold the chair for balance, stand tall, and brace your core. Lift one leg out to the side with control while keeping your toes mostly forward. Keep your chest up and hips level as the leg moves away from your body. Common Mistakes Leaning … Read more
Purpose: Lower body strength. Glutes. Quick Coaching Cues Hold the chair for balance, stand tall, and brace your core. Extend one leg straight back with control by squeezing your glute. Keep your chest up and hips square as the leg moves behind you. Common Mistakes Arching the low back instead of lifting from the glute. … Read more
Purpose: Upper body strength. Shoulders and upper back. Quick Video Demo Follow-Along Video Click the link below to view a full follow-along guidance video for all 5 exercises within Option C. Option-C: Follow-along Video Quick Coaching Cues Support yourself on the chair, hinge at the hips, and keep your back flat. Raise your arm straight … Read more
Purpose: Upper body strength. Shoulders and upper back. Quick Video Demo Follow-Along Video Click the link below to view a full follow-along guidance video for all 5 exercises within Option B. Option-B: Follow-along Video Quick Coaching Cues Support yourself on the chair, hinge at the hips, and keep your back flat. Raise your arm out … Read more
Purpose: Power. Plyometric. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues For the kneeling jump, fast hands, fast hips, core engaged. Try to land with the hips as high as you can. Land on the leg opposite to the lateral jumping direction. Coordinate the arms powerfully with both jumps. Common Mistakes Kneeling Jump: Not … Read more
Purpose: Plyometric. Power. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Complete for your desired distance down and back, facing the same direction both ways. Drive off the ground and use your arms naturally for balance and timing. Land softly with knees slightly bent and hips under control. Common Mistakes Standing too tall. Landing … Read more
Purpose: Athletic rhythm and coordination. Hip strength and mobility. Ankle elasticity. Quick Coaching Cues Coordinate opposite arm with opposite leg. Swing arms from the shoulders and elbows, not just elbows. Foot contact from mid-foot or balls of the foot. Common Mistakes Using same arm with the same side leg. Flat footed on the support leg. … Read more
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
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