21 Apr Sagittal Plane Lunge Matrix – Arm Drivers
HOW: You are going to be moving in a straight line forward and backwards in this exercise. Step backwards into a lunge position while reaching your opposite arm to your front knee. Drive your front leg in the ground and push yourself back up....
21 Apr Split Jump Lunge
HOW: Start in a split stance position with equal weight between your front leg and your back leg. The goal is to push off of both feet to jump in the air. Jump in a powerful, controlled manner. Land with both feet at the...
21 Apr Scissor Lunge
HOW: Start in a split stance position with equal weight between your front leg and your back leg. The goal is to push off of both feet to jump in the air. In the air, you will "scissor" and switch your foot position so...
21 Apr Anterior Lunge
HOW: Start with your feet hip-width apart. Step forward with one of your feet and slowly descend into a lunge position. Push yourself back to your starting position, repeat FEEL: You should feel your front leg, primarily in your quadriceps and glutes, doing most...
16 Apr Tall Plank – Elevated Surface
HOW: Get a bench of some sort of elevated surface like a sturdy chair or table. Get into a tall plank position by putting your hands on this surface. Hold this position, keeping your core and shoulders actively engaged. You should think of pushing...
16 Apr Posterior Lunge – Slider
HOW: Place a slider under the leg you do NOT want to work. The working leg is the leg that does not move. Slowly lower your body and slide the sliders out behind you into a posterior lunge position. Then return back to the...
16 Apr Anterior Reach – Slider
HOW: Place a slider under the leg you do NOT want to work. The working leg is the leg that does not move. Slowly lower your body and reach out in front of you, then return back to the starting position by 'pushing' yourself...
16 Apr Tall Plank – BOSU
HOW: Start on your toes. Grab the BOSU with the black side up. Get into a tall plank position and hold this position, keeping your core and shoulders engaged. FEEL: You should feel your core and shoulders working to maintain the position. COMPENSATION: Do...
16 Apr Plank – On Knees, BOSU
HOW: Start on your knees. Grab the BOSU with the black side up. Get into a modified plank position and hold this position, keeping your core and shoulders engaged. FEEL: You should feel your core and shoulders working to maintain the position. COMPENSATION: Do...
16 Apr Single Leg Squat – BOSU Black Side
HOW: Stand on one leg on the black side of the BOSU. Once you feel you have your balance, descend on one leg into a squat. FEEL: You should feel all the muscles in your legs and core working, especially your quadriceps muscles. COMPENSATION:...
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