Special Equipment
Inverted Row with Straps
Hang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine...
Hurdle Hops
Set up a row of hurdles or other small barriers, placing them a few feet apart. Stand in front of the first hurdle wi...
Hyperextensions (Back Extensions)
Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if pos...
IT Band and Glute Stretch
Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping...
Incline Push Up Depth Jump
For this drill you will need a box about 12 inches high, and two thick mats or aerobics steps. Place the steps just o...
Heavy Bag Thrust
Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wid...
Front Cone Hops (or hurdle hops)
Set up a row of cones or other small barriers, placing them a few feet apart. Stand in front of the first cone with y...
Front Plate Raise
While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be fa...
Gironda Sternum Chins
Grasp the pull-up bar with a shoulder width underhand grip. Now hang with your arms fully extended and stick your che...
Foot-SMR
This exercise stretches the fascia of the muscles in the feet. Start off seated with your shoes removed. Using a foot...