Step 1 From Tadasana, bring your left/right knee toward your belly. Step 2 Reach your left/right arm inside the thigh, cross it over the front ankle, and hold the outside of your left/right foot. If your hamstrings are tight, hold a strap looped around the left…
Opposite Arm & Leg Balance
Get down on the floor with your hands completely straight and under your shoulders (plank position). Tighten your core and extend one arm forward so that your shoulder is next to your ear. At the same time, straighten your opposite leg completely behind you. Perform…
Biceps Femoris (Outside of Hamstring)
Lie down and place softball (recommended) or foam roller underneath outside of hamstring. Search for tender spot and hold for 30 – 45 seconds until you can feel the muscle loosen up. Breathe into the pain. Repeat on both legs.
One-Arm Open Palm Kettlebell Clean (Coordination Challenge)
Place one kettlebell between your feet. Grab the handle with one hand and raise the kettlebell rapidly, let it flip so that the ball of the kettlebell lands in the palm of your hand. Throw the kettlebell out in front of you and catch the…
One Arm Kettlebell Power Clean
Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder….
Lunge Pass Through With Kettlebell
Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position. Step forward with your left foot and lower your upper body down by flexing the hip and the knee, keeping the torso upright. Lower your back knee…
Knee Tuck Jump
Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position. Rapidly dip down into a quarter squat and immediately explode upward. Drive…
High Kick (Bodyweight)
Stand erect with your feet hip-width apart, chest out and shoulders back, maintaining the natural curvature in your back. Your knees should be unlocked and arms by your sides. This is your start position. Keeping your leg straight and maintaining the natural curvature in your…
Suspended Leg Curl (TRX)
Lie on your back in front of suspension straps adjusted to 12 to 18 inches off the ground. Place your feet in the straps, and then push down to raise your hips from the floor. Extend the knees, remembering to keep the body straight. This…
Sumo Deadlift
Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below…
