Exercise Library
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Linear Single Leg Hop With Cone
HOW: Set-up 1 cone in front of you in a linear fashion. The amount of space between you and the cone will depend on how difficult you want the task to be. The cone also helps to provide feedback as to where to land. Perform...
Linear Triple Hop With Cones
HOW: Set-up 3 cones in a linear fashion with space between each cone. The amount of space between each cone will depend on how difficult you want the task to be. The cones also help to provide feedback as to where to land. Perform this...
Forward Three Step Deceleration With Cones
HOW: Set-up 3 cones in a linear fashion with space between each cone. The amount of space between each cone will depend on how difficult you want the task to be. Perform this drill with stopping on the same leg at each cone, then repeat...
Single Leg Balance With Vertical Head Turns
HOW: Get set-up standing and balancing on one foot. While maintaining your balance, move your head by looking up and down as far as directed or that you feel comfortable with. FEEL: You should feel like your balance is being challenged. If you’re having difficulty...
Side Steps On Tip Toes With Knees Straight With Band
HOW: Set up a band around your knees and be sure to not let your knees collapse in. While keeping your knees as straight as possible, lift your heels up off the ground and maintain this throughout the duration of the exercise. While keeping your...
Side Steps On Tip Toes With Knees Bent With Band
HOW : Set up a band around your knees and be sure to not let your knees collapse in. Slightly bend your knees and set-up into a mini squat position. Before you start, lift your heels up off the ground and maintain this throughout the...
Shoulder 90/90 Kettlebell Carry
HOW: Lift the kettlebell up to your shoulder. Keep the scapula neutral and maintain the forearm vertical to the ground for the entirety of this exercise. Maintain shoulder and elbows flexed to 90 degrees as you walk. FEEL: The shoulder musculature. COMPENSATION: Excessive shrugging of...
Farmer Carry With Hex Bar
HOW: Keep your scapula squeezes back and locked in. FEEL: The scapula region working in addition to the upper trap area. COMPENSATION: Don’t over-shrug the upper trap region.
Deadlift With Kettlebell
HOW: Lower yourself by hinging at the hips, then driving the hips forward elevate yourself until you are fully erect. FEEL: The Entire Legs, particularly the Gluteals, Quadriceps, and Calves. COMPENSATION: Rounding the Low Back.
Kettlebell Overhead Carry
HOW: Lift the kettlebell up to your shoulder. Wrap triceps in towards your armpit, this will help stay engaged at the scapula. Maintain this overhead position for the entirety of the walk. FEEL: The shoulder musculature. COMPENSATION: Excessive shrugging of the shoulder and rounding of...