Mobility:
- HK Hip Flexor/ Shoulder CAR
- Toe sit/ Heel sit
- Adductor Rock
- Spiderman
- Hand Elevated T-Spine Rotation
- Lateral Squat

Activation:
- Bent Knee Breathing
- Shoulder Glide w/ breathing
- 2 leg hip lift
- 1 leg hip lift

Dynamic:
- OH Lunge
- Reaching Quad
- Backward Lunge, Hamstring Stretch
- Backward Straight-Leg Deadlift Walk
- High Knee Skip
- Power Skip
- Butt Kick, to Sprint
- Backpedal
- Backwards Run

Do not cross your feet
Use your arms
Start by marching in place before adding lateral movement

This is stretching the stationary leg which is up on a wall. Make sure to contract the core, pressing your back into the ground, and keep you head flat on the ground.

Before lifting your moving leg, squeeze your abdominals and quad (front of your leg) before lifting each time. Then lift.

If it is too much of a stretch to have your hips flush with the wall, then move your hips further away from the wall until you can get your leg straight with a nice stretch.

This one is all about HOW you do it, not how long. The big take away here is do not just hang out and sag your hips to get through it. This is an active stationary exercise and requires some work, even though you are not moving!

1. Elbows below shoulders
2. Keep torso straight without sagging or raising hips
3. "Pull" elbows into the floor to create tension in your core

Hold for as long as you can maintain form. It is OK to start with less time and add time each week.

Posture, posture, posture. Think of how LONG you can make your body from fingertips to heel.

If choosing a weight. Choose something which allows you to complete all repetitions on both sides and maintain form.

Keep knees together and torso from swaying left or right
Only twist from the torso so the mid back rotates up to the ceiling, pushing into the elbow on the group to create more rotation.
Take a breath and then exhale at the end of each stretch to work further into the movement

Keep elbows close to torso or at about 45 degrees away from body.
Focus on the lowering portion of the exercise, not pressing back up.

To make easier:
1. Use a higher point of contact with your hands (high chair, counter, or wall)
2. ONLY lower yourself under control. At the bottom, bring your feet in to stand back up and reset at the top position. by only focusing on the lowering portion we can build up the pressing portion of the pushup over time.

To make harder:
1. Lower the push up to the floor
2. Only do this if you can maintain hip position and strong posture throughout all repetitions

Start with body weight
Then add a single weight, holding at chest level
Finally, move to dumbbells held on either side of the body

If ready to increase difficulty, increase weight only enough to make repetitions challenging

Line up so that the down knee is inline with the front foot, almost like balancing on a tight rope
Begin WITHOUT weight and just clasp hands together in a large double fist
Move hands from the hip side with the knee on the floor, up through the chest, to press over the shoulder with the knee up (across body)
Make sure to watch the weight with your eyes throughout the entire exercise. Turning your head to follow your hands.
Then move to light weight slowly. Remain in control

Percentage of X-Pull Down 1-Rep Max:

Set 1: 100%, Set 2: 100%, Set 3: 100%

Use what you have at home or at your gym. If no cables, use bands. It is OK to do one side at a time with a single band or cable. Any alternative exercise would involve a pulling motion. Chin-ups, Pull-ups,. Inverted Row, Bent Over Row.

Pulls are difficult to replicate, use what you have.

Mobility:
- 90/90
- Toe sit/ Heel sit
- Adductor Rock
- Spiderman
- V-Stance T-Spine Rotation
- Lateral Squat
- Rotational Squat
- Toe Touch Squat

Activation:
- Bent Knee Breathing
- Shoulder Glide w/ breathing
- 2 leg hip lift
- 1 leg hip lift
- Leg Lowers

Dynamic:
- Lateral Squat
- Lateral Skip (cross-over, cross-under)
- Lateral Shuffle
- Carioca
-Crawl

Agility Ladders:
- Shuffle Wide & Stick
- Cross in Front
- Cross Behind
- In-In-Out-Out
- Scissors
- Hip- Switch

Crossing leg is the drive leg.
Create the movement forward with the crossing leg only.

If coordination struggles to mirror this exercise then begin by marching in place -> add a hop -> then add movement

Perform total reps as stated. Half in a clockwise rotation and half in counter-clockwise rotation

Elbow under shoulder. Keep torso straight.

to make easier, plank with your knees bent on on the ground, with feet behind you rather than extended legs.

Start by doing what you can and work up to the recommended amount of time.

Lower the back leg to the ground to a split squat to make easier. Bodyweight is recommended to start. If using a weight, hold at chest level.
Control the split squat on the way down (negative) for the designated amount of time per rep.

Keep heel down, press knee toward wall into stretch.

Tempo: 6 second holds

Add a very small weight if you have mastered the reaching deadlift.

Use a lighter weight than you think you need. Keep good posture and shoulder blade tucked in as it will fatigue under the weight.

Brace core so hips do not tilt to either side. Take time on exercise, nothing moves other than the arm touching the shoulder.

Mobility:
- HK Hip Flexor/ Shoulder CAR
- Toe sit/ Heel sit
- Adductor Rock
- Spiderman
- Hand Elevated T-Spine Rotation
- Lateral Squat

Activation:
- Bent Knee Breathing
- Shoulder Glide w/ breathing
- 2 leg hip lift
- 1 leg hip lift

Dynamic:
- OH Lunge
- Reaching Quad
- Backward Lunge, Hamstring Stretch
- Backward Straight-Leg Deadlift Walk
- High Knee Skip
- Power Skip
- Butt Kick, to Sprint
- Backpedal
- Backwards Run

Reintroducing your lower body to accepting weight and redistributing force.

Start by squatting quickly and pausing at the bottom
Then try "dropping" and catching. So that your feet come up into a partial squat so quickly your body needs to catch is weight.

Pause at the bottom of each, reset, repeat.

Focusing on a straight back, not "sagging" toward the ground. Tighten your abdominals and your glutes (your stomach and your butt!) and make your body as LONG as possible from fingertips to heel.

Keep hips stable, not moving as each leg is picked up off of the ground. Move continuously for 1 minute as you hold the height of your hips as high as possible.

Keep elbows down. Squat down to a chair or until elbows touch knees.

Reach leg out as far as possible to find a stretch. Keep foot flat with toes facing forward, pressing the stretching into the edge of your foot.

From that position, reach hips back and forth, slowly.

The focus of this exercise is lowering, not pressing. The best way to build up to a push up or make your push ups better is to focus on a slow lowering all the way to the floor, bring the knees down, reset without doing a pushup, and repeat the lowering for the specified number of repetitions.

Use a broomstick on two chairs at home

Begin with feet on the floor, only elevating feet to chair/box to increase difficulty.

Supported row is easier if using lighter weight as it provides more stability and isolates the back muscles rather than a full body exercise. use this if you do not have access to an inverted row and change difficulty with how much weight is used. Always maintain proper form on all exercises.

Use a backpack, bucket with water, grocery back, or an actual suitcase if you do not have a weight at home.

Hold for 3 seconds at the top of each rep.

Add weight to increase difficulty.

Tempo: 1-3-1-0

Tempo: Hold each for 6 seconds