16 Feb Half Kneeling To Sprint
HOW: Begin in a half kneeling position. One knee is bent up with your foot flat on the ground and the other knee is on the ground with your toes pushing into the ground. From here, raise your body up by pushing into the...
31 Dec Ab Wheel Roll Out – 3 Way
HOW: Begin in a kneeling position. Grab onto an ab wheel and start to roll towards one side with your elbows almost locked out. Return to the starting position and repeat going straight forward, and then to the other side. Try to think of...
31 Dec Single Arm Rotating Snatch – Dumbbell
HOW: Begin by placing a dumbbell on the ground in between your legs. Bend your knees and hinge forward at the waist while one arm is holding onto the dumbbell. From here, forcefully pull the dumbbell straight up overhead as you straighten your back,...
31 Dec Split Stance Medball Slam – To Side, Alternating
HOW: Grab a med ball and position yourself in a split stance position with one leg back and the other leg forward both having a slight bend in the knee. Make sure your legs are positioned to keep your body stable. Bring the ball...
31 Dec Hollow Hold – Weight Plate On Legs
HOW: Lying on your back, place a weight plate on top of your lower legs with your feet together. Bring both of your arms straight up overhead. Contract your core to flatten your back, then lift both feet up off of the ground about...
31 Dec Floor Russian Dip
HOW: Begin in plank position with your forearms on the ground, flat back, and your toes pushing into the ground. From here, push into the ground with your forearms lifting your body up. Catch yourself placing your hands on the ground slightly wider than...
14 Dec Bridge Twist and Reach
HOW: Begin by lying on your back with your knees bent and feet flat on the ground. Bring both of your hands together with your arms straight out in front of your chest. From here, push into the ground and lift your hips up...
10 Dec Squat Jumps
HOW: Start a squat position with your knees bent and hips slightly hinged forward. Push into the ground and jump as high as you can creating the triple extension of your feet, knees, and hips. As you land go in directly into the squat...
02 Oct Single Leg Hip Thrust – Jump
HOW: Begin by placing your upper back on an elevated bench surface. Your shoulder blades should be just above the edge. Have your feet shoulder width apart and flat on the ground. Your knees bent with your feet slightly behind your knees. Push into...
18 Sep Plyometric Push Up – Single Arm Landing
HOW: Begin in the push up position with your legs out from your hips, toes pushing into the ground, and hands on the ground with your elbows straight under your shoulders. From here, perform a push up by bending at your elbows lowering your...
