Purpose: Arm swing mechanics and strength for running and sprinting Quick Coaching Cues 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 shoulders and elbows. Keep your shoulders relaxed as the arms move. Common Mistakes Only moving at … Read more
Purpose: Core strength Quick Coaching Cues Lift your chest and legs slightly off the floor while keeping your neck neutral. Rotate through your upper torso with control as you turn side to side. Squeeze your glutes and upper back while keeping the movement smooth. Common Mistakes Cranking the neck up instead of keeping the head … 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 spine neutral and brace your core before reaching. Extend opposite arm and leg long without letting your hips twist. HOLD for 3-5 seconds. Common Mistakes Arching the low back instead of keeping the core braced. Rotating the hips or shoulders as the arm and leg … 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: Core strength Quick Coaching Cues Keep your lower back gently pressed into the floor as you raise the ball. Squeeze the med ball between your feet or ankles so the it doesn’t fall on your face. Lift your legs with control. Lower slowly without slamming your feel into the ground. Common Mistakes Letting the … Read more
Purpose: Core strength and stability Quick Coaching Cues Keep your body in a straight line and brace your abs before you start. Make small controlled circles with your forearms while keeping your hips steady. Complete reps in both directions. Press down into the ball and keep your shoulders active the whole time. Common Mistakes Letting … Read more
Purpose: Core strength and stability Quick Coaching Cues Keep your body in a straight line and brace your abs before rolling out. Roll the ball forward slowly without letting your hips sag. Only go as far as you can while keeping your core tight and ribs down. Common Mistakes Letting the low back arch as … 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
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