Your Training Toolbox!
Check out our catalogue of over 80 detailed instructional videos. Learn the correct form and get tons of ideas for your next team workout! These videos are organized by area of focus. Some exercises will appear in more than one category. If you’d like, you can organize the videos alphabetically.
How to: Cardio >>
How-to: Chair Step-Up
Exercise: Chair Step-Ups & Step-Up / Cross-Under Combos* Do: Drive through your heel, all the way up Don’t: Get only halfway up Easier: Standard step up Harder: Double-time, Up and Over variations *check out the Cross-Under squat video for more tutorial on the combo movement.
How-to: Heismans
Exercise: Heismans Do: Keep feet fast and light; use your abs to tuck and crunch toward your knee Don’t: look for height – the movements should be lateral Easier: go slower and more deliberately Harder: faster feet!
How-to: Mountain Climbers & Spidermans
Exercise: Mountain Climbers and Spidermans For Mountain Climbers, bring your knees straight in towards your chest without touching your front foot to the floor; for Spidermans, bring your front foot to the outside of your hand and transfer your weight to it. Do: Place wrists directly below shoulders Don’t: allow hips to rise up Easier: go […]
How-to: Lunge Jumps
Exercise: Lunge Jumps Do: Jump high! Keep your chest and head lifted Don’t: Allow your front knee to cave in towards centre, or push forward past your toes Easier: Go slower, step between positions instead of jumping Harder: n/a Click here to see all the How-To Videos…
How to: Plyo >>
How-to: High Knees
Exercise: High Knees Do: Get your knees high! Don’t: look down, let your chest and shoulders sag Easier: fewer reps, go more slowly Harder: step quickly Click here to see all the How-To Videos…
How-to: Tuck Jumps – Advanced Variations
Exercise: Tuck Jumps – Advanced Variations Do: Get low to start every jump. Power up as high as possible and tuck both knees to chest. Attempt to stick the landing each time. Don’t: do these without a very good warm-up. Easier: take more rest between jumps. Harder: n/a See also: Long Jump with Weight, Tuck Jumps Back to […]
How-to: Skater Jumps & Hops
Exercise: Skater Jumps Variation: Skater Jumps & Hops Do: Take speed skater posture, low and bent at the waist. Jump wide and low. For the jump+hop variation, get as much air under your toes on the Hop as you can! Don’t: Pop up and over; transfer your weight to the back foot on each side of the jumps […]
How-to: Squats & Squat Jump Variations
Exercise: Squats Variations: Squat Jumps, Squat Jump + Tuck Jump Do: Send hips back first, keep chest and head lifted. For jumping variations, do land with soft knees! Don’t: allow weight forward into your toes; look down Easier: If you can’t perform a squat on your own with good form, hold on to e.g. a door frame […]
How to: Strength >>
How-to: Triceps Push-Up
Exercise: Triceps Push-Up Do: Keep elbows tucked to your sides, practice good push-up form Don’t: allow hips to sag or rise up into a piked position Easier: From the knees Harder: Elevate your feet on a step, bench or chair Click here to see all the How-To Videos…
How-to: Planks on a Ball
Exercise: Planks on a Ball Variations: Feet on the Ball (FOB) and Hands on the ball (HOB) Do: Keep a straight line from the crown of your head to your heels Don’t: allow hips to sag or rise, or sink into your shoulder sockets Don’t: attempt the HOB plank if you have wrist problems or […]
How-to: Walkout Push-ups on a Ball
Exercise: Walkout Push-ups on a Ball Do: Maintain a plank position and neutral neck position; alternate which hand leads the march Click here to see all the How-To Videos…
How-to: Power Push-Ups
Exercise: Power Push-Ups Do: practice good plank and push-up form Don’t: allow your hips to rise or sag Easier: Do push-ups from your knees Harder: n/a Click here to see all the How-To Videos…
How to: Core >>
How-to: Bear Crawls
Exercise: Bear Crawls Great for: warm up, coordination, core strength, shoulder strength. Do: Get on all fours, then just hover your knees above the ground. Crawl using opposite hand/foot. Keep your core braced and relatively still. Do: When going backwards, take smaller steps with your feet (so that your hands can keep up!) Don’t: Raise your butt up […]
How-to: Roll-downs on a Ball
Exercise: Roll-downs on a Ball Do: Roll slowly and with control, initiate the roll-down by tucking your pelvis under Don’t: Start sitting in the centre of the ball, or go too quickly Harder: Raise one arm at a time as shown
How-to: Seated Hip Tilts and Swivels
Exercise: Seated Hip Tilts and Swivels Do: Go slowly, with control, using small movements Don’t: rush Click here to see all the How-To Videos…
How-to: Planks with Knee Tucks (FOB)
Exercise: Planks with Feet on the Ball & Knee Tucks Do: Initiate the movement by lifting your hips up Easier: straight knee tucks Harder: Side to side knee tucks Click here to see all the How-To Videos…
How to: Stability >>
How-to: Crossover Twists with a Ball
Exercise: Crossover Twists with a Ball Do: Keep your shoulders in contact with the mat Don’t: rush, or twist further than you can with control Click here to see all the How-To Videos…
How-to: Bicycle Situps
Exercise: Bicycle Situps Do: Go slowly, keep your lower torso still, twist strongly Don’t: Go fast, “flail” Easier: keep your outstretched foot higher Harder: lower your outstretched foot closer to the ground Click here to see all the How-To Videos…
How-to: Tabletop Rollout on a Ball
Exercise: Tabletop Rollout on a Ball Do: Go slowly, with control; bend at the hips; keep your neck neutral Don’t: pitch forward at the hips as though in a plank Click here to see all the How-To Videos…
How-to: Walkout Push-ups on a Ball
Exercise: Walkout Push-ups on a Ball Do: Maintain a plank position and neutral neck position; alternate which hand leads the march Click here to see all the How-To Videos…
How to: Lower Body >>
How-to: Hamstring Curls on a ball
Exercise: Hamstring Curls on a ball (FOB) Variations: 2 legs, 2-to-1, single leg Do: Keep hips lifted Easier: 2 legs; take more rests Harder: single leg variations Click here to see all the How-To Videos…
How-to: Wall Sit
Exercise: Wall Sits, and one-leg wall sits Do: Maintain a 90 degree bend in the knee When testing your single leg wall sit, get into a 2-leg sitting position, and start your timer when you lift one foot off the ground. Don’t: rest your upper body/arms on your knees
How-to: Squat with Weight
Exercise: Squats with Weight Do: Keep weight in heels, maintain a slight curve in the lower back at the bottom position, keep chest and head lifted. Don’t: squat lower if you can’t maintain good form. Easier: Use lighter weight; use a Smith Machine at the gym. Harder: Lift heavier weight. See also: Squats & Squat Jumps Back to all […]
How-to: Lunge Twist
Exercise: Lunge Twist Do: Practice good lunge form – front knee tracking straight over your supporting ankle Don’t: Allow front knee to “cave in” towards centre or come past your toes Easier: Keep arms closer to your body Harder: Add weight Click here to see all the How-To Videos…
How to: Upper Body >>
How-to: Planks with Single Knee Tucks on a Ball
Exercise: Planks with Single Knee Tucks on a Ball (HOB) Do: Try to keep as still as possible in your upper body and trunk Modification: do this from the ground, or with your elbows on the ball if you have wrist pain Click here to see all the How-To Videos…
How-to: Tricep Rollout on a Ball
Exercise: Tricep Rollout on a Ball Do: Maintain a plank position and neutral neck position Don’t: Pop back up to the starting position (go slowly instead) Click here to see all the How-To Videos…
How-to: Plank – Elbows to Hands
Exercise: Plank – Elbows to Hands Do: Follow all the good form advice for a standard plank; remember to alternate which arm leads Click here to see all the How-To Videos…
How-to: Deadlift and Romanian Deadlift
Exercise: Deadlift; Romanian Deadlift Do: Warm up with the bar only. Set up with weight in heels, bar touching shins, chest lifted, shoulders directly above the bar. Pull first, straighten knees second. To lower, hinge at hips, then bend knees when bar is past them. Don’t: lean forward with weight over toes and shoulders forward of the bar; […]
How to: Agility >>
How-to: Tuck Jumps
Exercise: Tuck Jumps Do: Get your knees UP! Land with soft knees Don’t: try these before being well warmed up Easier: take small stutter jumps in between each tuck jump Harder: jump higher, go faster Click here to see all the How-To Videos…
Moving Up The Ladder: Agility Training Is For You!
Agility training is not just for athletes or extreme competition, like one may assume. While agility movements conjure up ideas of speed and endurance, these exercises also go hand in hand with stability and coordination. Together, emphasis on these elements becomes practical to general mobility. Just walking, or even briskly jogging, can require the need […]
How-to: Duck Walk
Exercise: Duck Walks Do: Take long, low strides Don’t: Pop up between steps Easier: Shorter sustained periods of walking Harder: Keep going! quack!
How-to: Frog Jumps
Exercise: Frog Jumps Do: Jump for distance, not height, try to minimize the number of hops backward you need to get back to your starting point