Purpose: Unilateral lower body strength. Quads and glutes. Quick Coaching Cues Foot flat on box or bench. Low back flat. Lead with the heel to the ground. Consider trying the bodyweight version first. Common Mistakes Heel lifting up during the squat. Decrease the squat range if needed and focus on pushing the hips back during … 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
Purpose: Unilateral lower body strength. Quads and glutes. Kettlebell or dumbbell Quick Coaching Cues Keep the target or arm close to the body. Hips should always be lower than the shoulders. Low back straight, not rounded. You can use a kettlebell or dumbbell. Common Mistakes Standing to far away from the weight. Moving only at … Read more
Purpose: Unilateral lower body strength. Quads and glutes. Kettlebell or dumbbell Quick Coaching Cues Keep the weight close to the body. Lower the weight all the way to the ground. Hips should always be lower than the shoulders. Low back straight, not rounded. You can use a kettlebell or dumbbell. Common Mistakes Allowing the weight … Read more
Purpose: Unilateral lower body strength. Quads and glutes. Quick Coaching Cues Keep the weight close to the body. Lower the weight all the way to the ground. Hips should always be lower than the shoulders. Low back straight, not rounded. Common Mistakes Allowing the weight to “leave” the body. Keep the weight close on the … Read more
Purpose: Unilateral lower body strength. Quads and glutes. Quick Coaching Cues Use a seat height appropriate for your ability. You can place something sturdy on top of the bench to elevate your squat height if needed. Chest up, back straight. Foot flat on the ground. Common Mistakes Using a weight that’s too heavy. Start with … Read more
Purpose: Upper body strength. Upper back and shoulders. Quick Coaching Cues Knees slightly bent. Stand tall. Back straight. Common Mistakes Rocking the upper body, using momentum. Don’t swing your upper body. Decrease the weight if needed. Questions / Comments?
Purpose: Chest and tricep strength. Quick Coaching Cues Keep elbows near a 45-degree angle from the body. Core engaged. Hold on one side while pressing on the other. Common Mistakes Arching the back. Keep the back firmly on the bench. Not controlling the weight. Press straight up and back down. Don’t allow the weight to … Read more
Purpose: Lower body strength. Hamstrings. Quick Coaching Cues Leg slightly bent. Ankle flexed, heel down, toe up. Hold at the top for 1-3 seconds. Common Mistakes Leg is too bent. There should be only a slight bend in the knee, not a 90-degree bend. Foot flat. Only the heel should be in contact. Questions / … Read more
Dumbbell Single Arm Incline Bench Press Purpose: Upper body strength. Chest, triceps, core. Quick Coaching Cues Incline at about 45-degrees. Keep elbow at about 45-degrees from the body. Press straight up and down. Common Mistakes Pressing out. Make sure you press straight up and not forwards. Not controlling the movement. Don’t rush the movement. Control … Read more
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