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Strength Training

Jump Squat

Jump Squat

A.

Start out standing tall with hands up. Squat down quickly, throwing hands down at sides at the same time.

B.

As the bottom of the squat, throw hands back up, using momentum to explode of the ground and jump as high as possible.

Knee to Elbow Push-Up

Knee to Elbow Push-Up

A.

Begin in standard push-up position. Engaging core, lower body down.

B.

Push back up to starting plank position, then bring knee to touch elbow on each side while squeezing abs.

Squat Press

Squat Press

A.

Grab dumbbells in hand and place above the shoulders with feet barely shoulder width apart. Keeping chest up, lower into a squat.

B.

Rise from squat position, pressing dumbells overhead.

Alternating Glute Bridge

Alternating Glute Bridge

A.

Lie faceup on floor with knees bent and each foot on a Slidez disc, arms by sides on floor with palms up. Lift hips to form a straight line from shoulders to knees to start. Extend left leg, sliding foot forward. Pull it back to start position. Switch sides; repeat.

Body Saw

Body Saw

A.

Start on floor in plank on forearms with palms facing up and with each foot on a Slidez disc.

B.

Keeping body in a straight line, press forearms into floor (forearms will not move) to push body backward so arms form a 60-degree angle (or as wide an angle as is comfortable). Reverse the motion by pressing into forearms to pull body forward to start position.

Hamstring Curl Crunch

Hamstring Curl Crunch

A.

Lie faceup on floor with legs extended and a Slidez disc under each heel, fingertips behind head and elbows bent out to sides to start.

B.

Sit up, bringing heels toward butt. Lower to start position.

Side Knee Tuck

Side Knee Tuck

A.

Start on floor in plank on palms with each foot on a Slidez disc.

B.

Keeping body in a straight line, bring knees to outside of left elbow. Return to start position. Switch sides; repeat.

Plank Rotation

Plank Rotation

A.

Start on floor in plank on palms with legs together and right foot on a Slidez disc. Keeping body in a straight line, draw right knee toward chest, then extend leg underneath body to left side. Reverse motion back to start position. Switch sides; repeat.

Lizard Lunge

Lizard Lunge

A.

Start on floor in plank on palms with legs together and each foot on a Slidez disc. Keeping body in a straight line, bring left foot to outside of left palm. Return to start position. Switch sides; repeat.

Drop Lunge

Drop Lunge

A.

Stand with feet hip-width apart and left foot on a Slidez disc, arms by sides to start. Extend arms forward at chest level and bend knees as you sweep left leg behind and across right until knee grazes floor. Return to start position. Switch sides; repeat.

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