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

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.

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!

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 […]

Exercise: Skater Strides Do: Stay low throughout, keep head and chest lifted, use arms like a speed skater Don’t: bob up and down, or half-ass it and wind up looking like a tap dancer :)

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 […]

Exercise: Weighted Long Jumps Do: Swing the weight out in front of you, imagine it dragging you forward. Take it slow as you get used to the feeling. Don’t: look for height, or swing the weight above shoulder height. Easier: eliminate the weight Harder: heavier weight, more reps. See also: Long Jump + Tuck Jump Back to all How-To […]

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

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…

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…

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 […]

Exercise: Walking Lunge Do: Keep head and shoulders lifted, drive up through your front heel Don’t: let your front knee drive forward past your toes, or cave inward towards your centre line. Easier: hold on to a wall for support, don’t bend as deeply Harder / Stability variation: Add a twist, reaching back toward your back heel with the same […]

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…

Exercise: Burpees Variations:Half Burpees, Squat Thrusts Do: Hit all the ‘stops’ with good form: Squat, plank, push-up, squat-jump Don’t: Rush through it and sacrifice form   Click here to see all the How-To Videos…

Exercise: V-Sit Do: keep head and chest lifted, try to keep a flat low back Don’t: round your back Easier: support yourself with hands behind your knees Harder: longer balances   Click here to see all the How-To Videos…

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…

Exercise: Fire Hydrants Do: Keep hips and torso as still as possible Don’t: arch your back, lift your hip, or look down   Click here to see all the How-To Videos…

Exercise: Prisoner Get-Ups Do: take your time, and hit all the “Stops”: 1) lie down 2) sit up 3) tuck your knee under 4) rise to kneeling 5) stand up Easier: Use your hands to support Harder: Add weight   Click here to see all the How-To Videos…

Exercise: Praying Mantis Plank Do: Return to good plank form between each rep Easier: Touch outstretched foot to floor near hand, instead of touching hand & foot in the air; or leave both hands in place and just reach your foot out.   Click here to see all the How-To Videos…

Exercise: Seated Marching on a Ball Do: Go slowly, check your form in a mirror Don’t: Allow the ball to roll or dip from side to side as you march; rush through Easier: No arms Harder: Add arm raises   Click here to see all the How-To Videos…

Exercise: Basic Lunge & Variations Do: Try lunging in different orientations; keep your knees aligned with your ankles; keep your head and chest lifted; drive through the front heel as you push back to standing. Don’t: let your front knee drive forward past your toes, or cave inward towards your centre line. Easier: Body weight only Harder: Add weight or jumps.  […]

Exercise: Isometric Stride Push Do: Get low, try to push the wall right over!

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!

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…

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; […]

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…

Exercise: Walking Push-up Do: Practice good push-up form Don’t: Allow hips to pike up or sag Easier: Do pushups from your knees; step hand and foot one at a time instead of simultaneously Harder: n/a   Click here to see all the How-To Videos…

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…

Exercise: Skater Strides Do: Stay low throughout, keep head and chest lifted, use arms like a speed skater Don’t: bob up and down, or half-ass it and wind up looking like a tap dancer :)

Exercise: Weighted Long Jumps Do: Swing the weight out in front of you, imagine it dragging you forward. Take it slow as you get used to the feeling. Don’t: look for height, or swing the weight above shoulder height. Easier: eliminate the weight Harder: heavier weight, more reps. See also: Long Jump + Tuck Jump Back to all How-To […]

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