Hanging Reverse Crunches

1. Start by hanging from a bar with your hands about shoulder width apart. 2. pull your shoulders back as you contract your abs and swing your legs up to a 90 degree angle 3. Hold for 2 seconds then slowly return to the hanging postion.

Battle Rope Power Slams

1. Stand with your feet about shoulder distance apart, and hold one end of the rope in each hand firmly. 2. Bend your knees slightly and draw your shoulders back before bracing your core. 3. Squat down and on the way up whip both arms up above your shoulders in tandem as you extend your […]

Medicine Ball Twist Slam

1. Holding a Medicine Ball, stand with your right side next to a wall. Step out sideways and away from the wall approximately 5 to 6 feet. Keep your feet at shoulder width. Brace your core and bend slightly at the knees. 2. In one fluid motion, twist your body up and to the side, […]

Battle Rope Alternating Waves

1. Stand with your feet about shoulder distance apart, and hold one end of the rope in each hand firmly. 2. Bend your knees slightly and draw your shoulders back before bracing your core. 3. From this position, whip one arm upward, creating a wave-like movement along the length of the rope, and as you […]

Bodyweight Bent Over Straight Leg Kickback

1. Start by standing with feet hip distance apart. 2. Bend Over and Hold On to a Rail or Bench. 3. While keeping your leg and hip straight lift up one leg at a time back until it is straight with your hips. 4. Bring back down to starting position and make sure your gluteus […]

Kettlebell Farmers Walk

1. Pick up a pair of kettlebells in each hand (Squeeze it like your working your arms) 2. Stand tall with weight out to the sides a couple of inches (do not let the weight touch your legs) 3. Look straight ahead and pinch your shoulder blades (scapula) back slightly 4. Keep your core tight […]

Standing Dumbbell Overhead Press

1. Stand with arms bent at 90 degrees and weights secure and snug in hand 2. Push the weight overhead 3. Make sure core is tight 4. Slowly lower the weight 5. Re-stabilize 6. Exhale, and press the weight up again

TRX Inside Row

1. Flex Hips 2. Puff Chest Out 3. Extend Arms Adjusting Shoulders as you go down 4. Make sure abs are tight. 5. Pull back to starting position and re-tighten your body again. 6. Repeat Typically look for a 2 second hold, 3 second eccentric, 1 second concentric

Kettlebell Squat

1. Grab the handle of the kettlebell with both hands in an overhand grip and hold it in front of your chest. Stand tall with the feet about shoulder-width apart and toes pointed outward. 2.Descend down into a squat position until the crease of your hip drops below the knee and thighs are parallel with […]

Kneeling Hip Flexor Stretch