11 May Bulgarian Split Squat – Hop
HOW: Get set-up in a tall split squat position with one foot back and up/supported on a bench or elevated surface. Perform a split squat by letting your hip and knee bend to lower yourself down. Then perform a jump, land softly, and repeat....
29 Apr Single Leg Squat – Supported
HOW: Start in a standing position balancing on one leg with your hands holding onto a sturdy surface/object to help with balance. Perform a skater squat by bending at your hip and knee, also let your upper body lean forward by hinging at your...
29 Apr Posterior Lunge
HOW: Starting in a standing position, take a moderate length step backwards and perform a lunge movement. Pause at the bottom, then return to starting position. Repeat and then perform on the other side. FEEL: You should feel at least 80% of your weight...
29 Apr Donkey Kick – Knee Straight
HOW: Start in the quadruped position on all fours. Keeping your core/stomach braced and tight, slowly lift one leg and straighten it behind you, squeezing your butt. While doing this, do not let anything move. Repeat on the other side FEEL: You should feel...
25 Apr Posterior Lunge – Landmine, Alternating, One Hand
HOW: Holding a barbell in a landmine rig with one hand in front of your shoulder on the same side, perform a reverse lunge by taking a large step backwards. Return to standing position and perform on the other leg and repeat. Perform the...
25 Apr Squat – Landmine
HOW: Holding a barbell in a landmine rig with both hands in front of your chest, perform a landmine squat. FEEL: This will feel like primarily a lower body workout, specifically your glutes and quads. However, your core and upper body will also be...
25 Apr Landmine Squat to Shoulder Press
HOW: Holding a barbell in a landmine rig with both hands in front of your chest, perform a landmine squat followed by an overhead shoulder press. Repeat. FEEL: This will feel like a full body workout, with your core and lower body working with...
25 Apr Posterior Lunge – Landmine, Alternating, Two Hands
HOW: Holding a barbell in a landmine rig with both hands in front of your chest, perform a reverse lunge by taking a large step backwards. Return to standing position and perform on the other side and repeat. FEEL: The goal is to keep...
25 Apr Hooklying March
HOW: Get set-up in a hook lying position laying on your back with your knees bent. Flatten your low back into the ground to engage your core, then lift one leg up at a time to to bring your knees up above your stomach....
25 Apr Bridge – Hamstring Bias
HOW: Get set-up on a surface that will allow you to slide your heels. You can also use something to slide on the floor, like a towel on a hardwood surface. With your knees bent to 90 degrees, perform a bridge on your heels...
