Starting Position: Start the lateral ski jumps exercise on one leg, lunging down. Procedure: While lunging down, push off side-way. Go back and forth, working through the hips. Coaching Tips: Head up, chest out, drop your hips.
Starting Position: Start the Lunge Jump exercise in lunge position. Procedure: Jump straight up from lunge position, switching feet while in the air. Come up completely. Coaching Tips: Use your glute to push up. Knee should line up with toe.
Starting Position: Begin the Mountain Climber in push-up position. Procedure: Bring knee straight to your chest, keeping knee barely above the ground. Tap your toe at the top. Coaching Tips: Keep your core as stable as possible, shoulder blades together, and chest out.
Starting Position: Begin the Spiderman core exercise in push-up position. Procedure: Bring your knee to your elbow, pinch your shoulder blades together and keep your chest out. Coaching Tips: Keep core tight and minimize hip movement.
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.
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.
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 Tips: Keep a strong core, keep chest out, and shoulder blades together. Move core as little as possible.
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.
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.
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.
IdealShape
