PURPOSE: Trains neural system – explosive power POSITIONING: Athletic stance, feet hip width apart Hands on hips FORM: Jump as high as possible Land softly, re-set and repeat APP – WEBSITE – ONLINE TRAINING –

PURPOSE: Activate and strengthen quads POSITIONING: One leg stance Use pillar, wall etc for balance if needed FORM: Squeeze and activate quad Slowly squat down keeping activation in quad Only go to 1/4 depth and return to standing position TIPS:…

PURPOSE Train strength in lower body POSITIONING: Split squat stance Rear foot elevated (bench, FB, straps) Arms overhead FORM: Squat down until back knee almost touches floor Use glutes to drive back up to start position and repeat TIPS: Push…

PURPOSE: Increase length in hamstrings and lower back POSITIONING: Wide stance Bent over forwards with legs straight FORM: Hang intro stretch, feeling in low back and hamstrings APP – WEBSITE – ONLINE TRAINING –

PURPOSE: Trains stability in lower body POSITIONING: Athletic stance, feet hip width apart FORM: Jump a couple of feet forward Land and “stick” the landing – no rebound or bounce Repeat TIPS: Engage core throughout movement APP – WEBSITE -…

PURPOSE Develop strength in glutes, quads and hamstrings in frontal plane POSITIONING Athletic wide stance KB held in both hands between legs FORM Shift weight to one side Sit back and down as you move sideways Keep opposite leg as…

PURPOSE: Stretch range of motion in shoulder, stretch deltoids and rotator cuff POSITIONING: Upright athletic stance FORM: Pull arm across chest Feel stretch on outside of shoulder Keep chest up APP – WEBSITE – ONLINE TRAINING –

PURPOSE: Strengthen back and support shoulder function POSITIONING: Athletic stance Flexed right over at hip, BB resting on floor Overhand grip on BB, arm hanging straight down FORM: Pull the BB into the lower rib cage Make sure shoulder retracts…

PURPOSE: Strengthens glutes and quads, requires core integration POSITIONING: Athletic stance, feet hip width apart Arms extended above your head Wide grip on barbell or stick FORM: Break at the hips into squat position Keep the arms extended overhead and…

PURPOSE: Trains neural system – explosive power POSITIONING: Athletic stance Overhand shoulder width grip on BB on the floor FORM: Lower BB to knee and then start to lift back up When BB gets to mid thigh, explosively drive the…