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Lateral Single Leg Hop And Landing With Bosu
HOW: Get set-up with a bosu blue-side-up directly to the side of the foot you want to target at least a foot away. Move further away from the bosu if it is easy. Bound off the foot that is furthest away from the bosu and...
Single Leg Balance With Ankle Inversion With Basketball Dribble
HOW: Get set-up using a slant board to position your foot into inversion (the arch of your foot tilted up towards the ceiling). While maintaining your foot and toes in-contact with the ground, maintain balance while catching, passing, and dribbling a basketball. FEEL: You should...
Halos With Kettlebell
HOW: Get set up in a standing position holding the kettlebell upside down by the ‘horns’ holding it close to your chest. Get your feet shoulder width apart and brace your abs. Now initiate the movement from your elbows while keeping your shoulders packed. The...
Anterior Lunge With Bosu
HOW: Set-up a bosu in front of you within a comfortable distance that you can step onto without losing your balance. Perform a forward lunge onto the bosu and slowly lower yourself down into a lunge position, then return to standing position and repeat. FEEL:...
Anterior And Lateral Lunge With Bosu
HOW: Set-up a bosu in front of you and to the side of the leg you plan to work. Start by taking a forward lunge onto the bosu and slowly control lowering yourself down, then push with your front leg to return to a standing...
Unilateral Farmer Carry With Kettlebell
HOW: Pick up and hold a kettlebell tightly with one hand. Stiffen up your upper body and core and then proceed to take slow forward steps and backwards for the distance/time prescribed. FEEL: Be sure to ‘pack’ your shoulder by trying to rotate your tricep...
Deadlift With Kettlebell
HOW: Set up a kettlebell in between your feet closer to your heels than your toes. Hip hinge and grab the KB with both hands. While keeping your back and neck straight, push the floor away using your legs and stand tall while keeping your...
Kettlebell Swing
HOW: Get a kettlebell positioned about 1.5-2 ft. in front of you as if you were to hike a football. Hip at your hips and keep a flat back as you go to grab the kettlebell with both hands and pack your shoulder and shoHOW:...
Unilateral Kettlebell Swing
HOW: Get a kettlebell positioned about 1.5-2 ft. in front of you as if you were to hike a football. Hip at your hips and keep a flat back as you go to grab the kettlebell with one hand and pack your shoulder and shoulder...
Standing Soleus Stretch
HOW: Position yourself close to a wall in front of you and place your hands on the wall. Proceed to take a step back with one foot where you can still keep your heel on the ground. Then let your knee bend on the foot...