21 Jun Staggered Stance Pogos – In Place
HOW: Take a short stride stagger stance position with one foot slightly in front of the other. Rise up onto the toes. Holding the heel rise position, begin to hop on the toes. Jump as high but also as quick as you can. FEEL: You...
21 Jun Step Up – Overcoming Isometric, Kettlebell
HOW: Grab two kettlebells or weights that are heavy enough that they are difficult to move. Set up in a step up position on a bench with the kettlebells to the inside and outside of the front leg. Slide the shin of the front leg...
21 Jun Wall Sit – Offset
HOW: Place your back against a wall and shuffle your feet out. You can start with your feet in a staggered position or assume this position once you’re in your wall sit. Drop to 90º at your knees and hold for the prescribed time. ...
03 Apr Retro Walking
HOW: Begin in a standing position. Anchor a resistance band or cable at hip height. Wrap the cable behind you, above the hip. Walk back until you feel resistance. Begin to slowly walk backward in a squatted position, loading the toes to the heels. Take small...
03 Apr Standing Hamstring Stretch – Kettlebell
HOW: Grab a relatively light kettlebell or dumbbell. Begin in a standing position holding the kettlebell between your legs. As you hinge through the hips, keep your spine and legs stiff. Push your bottom back slowly until you feel a stretch in the hamstrings....
03 Apr Standing Hip March – Band
HOW: Loop a miniband around your feet. In an upright position, root the standing leg into the ground as you lift the other leg up. Lift your knee to ~90º and return to the starting position. Keep the moving leg at hip width distance. ...
03 Apr Decel Walking
HOW: Begin in a standing position. Anchor a resistance band or cable at hip height. Wrap the cable behind you, above the hip. Walk back until you feel resistance. Begin to slowly walk forward in a squatted position, loading the toes to the heels. Take...
03 Apr Forward and Back Gait Rocking
HOW: Begin in a standing position at a wall. Reach the working leg forward striking the ground with your heel and a straight knee. Step through, rolling through the foot. Let the knee bend as you load the toes. , Begin to rock back, straightening the...
03 Apr Jump Squat – Band
HOW: Begin in a standing position. Anchor a band at hip height. Wrap the band around the outside of the hip you want to target. Begin to perform jump squats pushing through the ground to extend the ankles, knees, and hips. Land soft and controlled...
08 Dec Single Leg Anterior to Posterior Squat – Squat Rack
HOW: Begin by standing at a squat rack or a doorway. Use upper body assistance while driving the knee closest to the squat rack into the squat rack. Assume a single leg squat position in a quarter or half squat position keeping pressure from...
