…direction Repeat the pattern again with your left and right feet seperately. Jumping the pattern with both feet and each foot individualy = 1 rep https://www.youtube.com/watch?v=Q_xJdbxDLXM 4-Square Drill to…
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Ab Bridge Complex
A front, side and opposite side bridge for the prescribed time each. https://www.youtube.com/watch?v=ET42Ne1rZtM…
Box Drill
…sprint backwards to the forth cone, touch it, shuttle sideways back to the first cone, touch it. Continue for the alotted interval – generally 15 seconds – or reps. https://www.youtube.com/watch?v=gdeVy5svPP8…
Handstand Push Ups
…on a chair or bench with your back as vertical as you can get it and touch your head to the ground and press out from the piked position. https://www.youtube.com/watch?v=uN5AIxmB2dA…
Shoulder Hold Lunges
…shoulder and lunge foreword and backwards with the opposite leg. Foreward + Backwards = 1 Rep. Switch shoulders and legs, doing an equal number of reps on each leg. https://www.youtube.com/watch?v=Gw8A7e0rWOU…
Pigeon Stretch
…start to walk your hands around so that your belly button faces 1st the outside of your knee and then walk it in so that it faces your foot. https://www.youtube.com/watch?v=VqWbjU3D_Go…
Sandbag Burpee
…position. Finally Push Press the sandbag above your head. Remember to push your head all the way through and have your elbows at your ears. This completes one rep. https://www.youtube.com/watch?v=5NBf1p747h4…
Barbell Burpee
…clean. Finally Push Press the barbell above your head. Remember to push your head all the way through and have your elbows at your ears. This completes one rep. https://www.youtube.com/watch?v=9B8BZEqI4bg…
Weighted Squat Jumps
…with a barbell, dumbbells or a sandbag, just think about exploding with your hips, getting as high as you can, landing softly and exploding again as fast as possible. https://www.youtube.com/watch?v=kG7X6u-dPf0&spfreload=1…
Back Squat
…all times push your knees out over your toes, not allowing your knees to dive in, and you should always be able to wiggle your toes in the squat. https://www.youtube.com/watch?v=aneyxDADcJ8…