Exercise: Sideways Stairs Do: Use “outside” and “inside” leg equally, & remember to swap sides every flight of stairs or two. Don’t: forget to get low and attack the stairs like a speed skater

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: 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: 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: 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: Side to Side Switches Do: Hold weight close to body, use core to control the movement, move quickly and sharply Don’t: swing the weight in large arcs or compensate with a wide stance. Easier: n/a Harder: go faster, use heavier weight. See also: Heismans Back to all How-To Videos, in alphabetical order…

Exercise: Long Jump + Tuck Jump Combination Do: Spring up into the tuck jump quickly and vertically. Don’t: jump forward on the tuck jump. Easier: Separate the two jumps with a pause. Harder: n/a See also: Long Jump with Weight, Tuck Jumps, Advanced Tuck Jumps Back to all How-To Videos, in alphabetical order…

Exercise: Single Leg Squat Do: Engage your core, shoot for a 90 degree bend, try different leg positions Don’t: let your shoulders and head do all the lowering! Easier: hold on to a wall or counter for support Harder: get lower!

Exercise: Upper Body Warm-Up and Mobility Sequence Do: Follow this sequence before doing heavy lifting or extensive upper body training. Don’t: Let your ribs poke forward during pass-throughs, pull-aparts, or cactus arms. Here’s the sequence: 10 Pass-throughs 10 Cactus Arms 10 Wall Push-ups 10 Pull-Aparts – overhand 10 Pull-Aparts – underhand 10 T-Spine roll-outs in each […]

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 […]

Exercise: Side Lunge Do: Keep weight in your heel, hips pointing back; spring back to the starting position Don’t: Look down Easier: n/a Harder: Add weight   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: Leg Circles Do: Keep your trunk as still as possible; keep circles small enough to allow this control. Easier: smaller circles Harder: larger range of motion   Click here to see all the How-To Videos…

Exercise: Side Plank Variations: from elbow or from hand; arm lifted; leg lifted; both arm and leg lifted Do: Align your head, hips, and heels in a straight line Don’t: Look at your feet Easier: hand on hip, from the elbow Harder: Variations are listed in order from easier to harder Click here to see all […]

Exercise: Engage your Transverse Abdominis (TVA) Do: Hold for a count of eight, and repeat three times. This is a good beginning to any on-skate time or an agility or plyo workout, to get your core working for you. Do: Start easy and increase the force of your contraction in set 2 & 3. Don’t:  Easier: n/a Harder: push […]

Exercise: Reverse Leg-Lifts on a Ball Do: engage your back and glutes throughout; keep your neck in a neutral position Don’t: overextend your legs, arch your back Easier: One leg at a time   Click here to see all the How-To Videos…

Exercise: Leg Circles Do: Keep your trunk as still as possible; keep circles small enough to allow this control. Easier: smaller circles Harder: larger range of motion   Click here to see all the How-To Videos…

Exercise: Flying Plank Push-Up Do: Keep your hips neutral – flat line from your head down to your heels; do a full push-up; try to keep your hips and shoulders square to the floor when doing the “flying” Don’t: Allow your hips to rise up or sag Easier: Do push-ups and/or flying from your knees […]

Exercise: Plank Do: Keep hips in line with heels and the crown of your head, keep arms “pulled out” of their shoulder sockets Don’t: drop or raise hips, sink into your shoulders Easier: plank from the elbows on all fours Harder: from the wrists; raising one arm or one foot; raising one arm and foot […]

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: Sideways Stairs Do: Use “outside” and “inside” leg equally, & remember to swap sides every flight of stairs or two. Don’t: forget to get low and attack the stairs like a speed skater

Exercise: Side Lifts Do: Align your head, butt, and heels in one straight line Don’t: Look down at your feet   Click here to see all the How-To Videos…

Exercise: Split Squat with Raised Back Leg Do: Place about 70% of your weight on the front foot. Drive through the heel of the front foot to rise up. Don’t: allow front knee to cave inward. Easier: Do standard split squats instead Harder: lift heavier weight See also: Split Squats, Lunges Back to all How-To Videos, in alphabetical order…

Exercise: Upper Body Warm-Up and Mobility Sequence Do: Follow this sequence before doing heavy lifting or extensive upper body training. Don’t: Let your ribs poke forward during pass-throughs, pull-aparts, or cactus arms. Here’s the sequence: 10 Pass-throughs 10 Cactus Arms 10 Wall Push-ups 10 Pull-Aparts – overhand 10 Pull-Aparts – underhand 10 T-Spine roll-outs in each […]

Exercise: Push-Ups Do: Place hands slightly wider than shoulder width apart, point elbows about 45 degrees away from your torso, get to a 90 degree bend in your elbows at the bottom position Don’t: allow your hips to rise up or sag Easier: do push-ups from your knees Harder: place feet close together (works stability); elevate […]

This movement prep will help you be more successful in your upper body workouts, by improving your mobility and stability while warming you up! The video itself takes a little longer as I walk you through the do’s, don’ts and alternatives, but the whole warm-up routine should not take you more than 5 minutes.  Do: […]

Exercise: Sumo Push-Ups Do: Take a wide stance with feet and hands; practice good push-up form Don’t: allow hips to sag or to rise up into a pike position Easier: do the push-ups from your knees Harder: n/a   Click here to see all the How-To Videos…

Exercise: Agility Hops Variations: Front/back, Side-side with feet together; side-side one foot at a time Do: Wear shoes! Use something soft as an obstacle, e.g a rolled towel or t-shirt. Move feet quickly Easier: Go slow Harder: Move quickly! Extend your time   Click here to see all the How-To Videos…

Exercise: Sideways Stairs Do: Use “outside” and “inside” leg equally, & remember to swap sides every flight of stairs or two. Don’t: forget to get low and attack the stairs like a speed skater

Exercise: Duck Walks Do: Take long, low strides Don’t: Pop up between steps Easier: Shorter sustained periods of walking Harder: Keep going! quack!

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