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How to do a Step Up

September 4, 2010 By 1 Comment

Starting Position: Standing behind bench/step. Procedure: Put one foot on bench and lift other leg up, drive through with opposite arm. Push through your foot all the way to the top. Keep hip, knee, and foot in line. Coaching Tips: Keep good posture and mechanics.

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How to do an Overhead Lunge

September 4, 2010 By Leave a Comment

Starting Position: Standing up, lifting plate straight above your head. Procedure: Forward lunge, still keeping plate straight above head. Push back off of front foot. Toes, knees, and hips should all line up. (You can also do walking lunges) Coaching Tips: Keep your core tight during entire exercise.

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How to Do Hand Step Ups

September 4, 2010 By Leave a Comment

Starting Position: Start in a push-up position with your hands on a bench or a step. Procedure: Starting with hands on the step, take one hand off and place on the ground, and then have the other hand follow. Then step back up onto bench/step at a time and repeat to the other side. Coaching [...]

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How to do a Kettle Bell/Dumbbell Swings

September 4, 2010 By 1 Comment

Starting Position: Start the kettle bell swing exercise in squat position, holding kettle bell straight out. Procedure: While still holding the kettle bell straight out, drop into a squat, dropping the kettle bell. Raise kettle bell with hips and stand up. Coaching Tips: Keep good posture and don’t arch your back.

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How to do Cross Behind Step Ups

September 4, 2010 By Leave a Comment

Starting Position: Start cross behind step ups with inside foot on bench. Procedure: Step up and over with the outside leg, touching your foot on the ground on the other side. Switch Legs. Coaching Tips: Stand straight up, keeping good posture.

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How to do Burpees

September 4, 2010 By Leave a Comment

Starting Position: Start burpees in push-up position. Procedure: Drop into a push-up. Jump your feet towards your hands and then jump towards the ceiling. Drop back down, kicking your legs out behind you back into push-up position. Coaching Tips: Don’t arch back while in push-up position.

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How to do Single-Leg Hip Extensions

September 4, 2010 By Leave a Comment

Starting Position: Lie down on back, put a tennis ball in between rip cage and hips. Procedure: Squeeze down on tennis ball and lift up hips as high as possible. Switch Legs. Coaching Tips: Foot, knee, and hip should all line up.

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How to do Elbows and Toes (Plank)

September 4, 2010 By 1 Comment

Procedure: Keeping abs tight, put your elbows on the ground and toes. Keep head right above hands. Make sure there is no bend in your back. Hold position as long as you can. Coaching Tips: Squeeze shoulder blades together, pull abs into back.

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How to do Lateral Planks (from knees)

September 4, 2010 By Leave a Comment

Starting Position: Lay on your side, bed knees. Procedure: Lift hips off the ground. Stabalize your core. Pull shoulder blades together, keeping your hips forward. Coaching Tips: There should be a straight line from your ear to shoulder to hips to knees.

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How to do Hip Extensions

September 4, 2010 By Leave a Comment

Starting Position: Lie down on back, knees bend, heels on the ground. Procedure: Lift hips, keep your core tight. Pull shoulder blades together, keeping hips forward. Coaching Tips: There should be a straight line from ear to shoulder to hips to knees.

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