23 Mar Cossack Squat
HOW: Begin in a standing position with your legs as wide you can spread them. Grab onto a light weight with both hands and hold it in front of your chests with your elbows bent. From here, shift your weight to one side as...
24 Feb Tempo Squat
HOW: Begin in a standing position. In this example, the tempo relates to the time it takes to lower into a squat, hold the squat, come back up, and the time in between reps. 5-3-1-0 is used for this squat. Five seconds to bend...
24 Feb Tempo Squat – Band
HOW: Loop a band just above your knees in a standing position. In this example, the tempo relates to the time it takes to lower into a squat, hold the squat, come back up, and the time in between reps. 5-3-1-0 is used for...
24 Feb Straight Leg Raise – Hip External Rotation
HOW: In a seated position on the ground or table, have your legs straight out from your hips. Rotate your foot outward, keep your knee straight, and squeeze your quad muscle pushing down with your knee. From here, keep the squeeze in your quad...
24 Feb Side Plank – Clam, Hip Thrust, On Knees
HOW: Get set up in a side plank position with your forearm on the ground, elbow underneath your shoulder, and your legs together with your knees bent. Push into the ground with your bottom knee, causing your hips to lift off of the ground....
24 Feb Side Plank – Clam, Hip Thrust, On Knees, Band
HOW: Get set up in a side plank position with your forearm on the ground, elbow underneath your shoulder, and your legs together with your knees bent. Loop a band around your legs just above the knees. Push into the ground with your bottom...
24 Feb Pigeon Hip Extension Stretch
HOW: Start by lying on the ground or table. Place one leg in front and across you. Your shin should be perpendicular to your body. Slowly sink down with your chest until you feel a pull in the back of the hip. With the...
24 Feb Heel Float Explanation
HOW: In any standing position with almost any exercise, the heel float is simply lifting your heel off of the ground about an inch shifting your weight to the balls of your feet. FEEL: Once your weight is shifted on the balls of your...
16 Feb Agility Drill – Cutting, Diagonal Snaked
HOW: Place cones on the ground in a diagonal pattern. Start on one end of the pattern. Run to the closest cone on the balls of your feet creating short quick steps. When you get to the next cone, pivot the outside leg and...
16 Feb Towel Scoop Toss
HOW: Start by holding a long towel while standing fairly close to a wall to the side of you. Have your feet about shoulder width with your knees slightly bent. All in one motion, hinge forward at the waist while bringing the towel down...
