Use this move to work balance and symmetry for your hips & lower body.
We recommend using body weight only as part of a dynamic warm-up with 2-3 sets of 5-6 reps. For strength/balance add weight and perform 3-4 sets of 5-8 reps.
Bonus if you can do this barefoot to engage foot proprioception.
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Use this move to build lower body strength while simultaneously training lateral stabilization holding only one kettlebell.
We recommend 3-4 sets of 5-8 reps for strength or 10-15 reps for endurance.
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Use this to build grip strength and assist in lat and shoulder mobility.
We recommend 3-4 sets of 30-90 seconds. We also recommend you try 1-2 sets to failure inn order to track progress.
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Short on Time? Use this Squat Push-up combo for a great fast workout!
We recommend 3-4 sets of 10-20 squats and 8-12 push-ups.
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Use this mobility movement to improve range of motion for your forearms, quads, & feet.
Use this movement as part of your warm-up, prior to any training session or for active recovery on a rest day.
We recommend 2-3 sets of 5-10 reps.
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Use this series as an active warm-up or as part of your strength plan to stay balanced and strong in all planes of motion.
Mobility and movement in all planes of motion are critical for any athlete to reduce the risk of injury. This movement series hits every ROM for the lower body while also improving balance. We recommend 2-3 sets of 4-5 reps with body weight as a warm-up. For your workout hold a kettle bell or dumbbell and do 3-4 sets of 4-6 reps
Note: reverse, forward, lateral, kosach = one rep.
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Add this to your current strength training plan to build power for running downhill. It can be superset with any other leg movement or done on it’s own.
We recommend 3-4 sets of 5-6 reps
Tip: be sure to rebound and jump as high as you can, and be sure to land softly when you step off the bench/box.
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This is our “go to” movement for building lower body power and speed, especially if/when you don’t have access to heavy weights or when traveling.
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We use this movement to develop power and speed in your upper body, along with core stability without needing access to weights. We recommend 3-4 sets of 5 reps building your way up to 10 reps max (with proper form).
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