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Workouts

Pushups

Begin in a prone position with hands under shoulders. Either on knees or feet but with hip joint completely extended. Brace the core throughout. Bend the elbows, descend chest to the ground and press back up to extended arms. Think about pointing elbows back toward feet.

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Workouts

Plyo Lateral Lunge

Begin in a wide stance with right leg bent. Keep bent leg pointing in line with pinky toe. Explode off the right foot while keeping the left leg straight coming as upright as you can. Try to maintain some “hang-time” before right foot lands and you bend back in to the right knee.

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Workouts

Single Leg Deadlift

Begin by standing on one leg. Keeping chest pressing forward, fold forward at the hips and lift the back leg. Squeeze glute, hamstring and calf to bring yourself back to an upright position. Standing leg maintains a soft knee, not locked. Add a calf raise or a hop after returning to upright position.

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Workouts

Single Leg Squat

Begin by standing on one leg. Lifted leg remains directly underneath your body, just off the ground. Squat in standing leg by sitting hips back, keeping hips as level as possible, and bending the knee. Press through the heel and squeeze the glute to stand back up. Note: Press knee out to be in line with pinky toe!

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Workouts

Sprinter Start

Begin in a low lunge position. Right foot in front, left foot in back. Left Hand on the ground in line with right foot. Extending through Right leg, drive left knee forward while bringing yourself to a standing position. Once Right leg is fully extended, add a calf raise by coming on to the toes, or add a hop. Return to starting position and repeat on other side.