Active Flex

Ankle Flips

Using just the flexion of your ankles, propel yourself forward. Keep your legs as straight as possible as shown in the video clip of Ankle Flips

A-Skips

• Using good arm swing and high knee lift, skip forward as shown in the video clip of A-Skips.
• Be sure to keep your toe pointed up so that your ankle remains at a 90 degree angle throughout the movement.

Soldiers

• Start by holding your hands out in front of you at least at eye level.
• Keeping your leg straight, bring your leg up to your hands quickly (snap it up).
• Touch your hand with your foot. Make sure you bring your foot to your hand and not the other way around.
• Immediately bring your foot back down to the ground, reaching out in front of you in an effort to lengthen your stride. Land on your toe and not your heel (snap it down).
• Proceed in the same manner with the opposite foot.
• The key is to reach out with each step so that you lengthen your stride. In doing so, you will get a better stretch in your hamstrings.
• The most common mistakes with this exercise are dropping the hands to meet the feet at the top; not reaching out to extend the stride at the bottom and landing on the heels and not the toes.
• Soldiers Video

Straight Leg Skips

• Extend one arm out in front of the body. Using the opposite leg, extend and raise it up to your hand. Minimize the knee bend.
• In a skipping fashion, alternate hands and legs as shown in the video of straight leg skips
• When done correctly, you should feel a stretch in your hamstrings.

B-Skips

• All we are doing here is adding a movement to the A-skip
• Use good knee lift. Once the knee has reached its highest point, extend your leg by kick your foot out.
• Bring the same foot back down under your body, being sure to strike the ground with the ball of your foot.
• Once again, it is important that you maintain a 90 degree angle in your ankle by keeping your toes pointed up throughout the exercise.
• B-Skips Video

High Knees

• Drive the knees up high.
• Use good arm swing.
• Maintain a good forward lean throughout the exercise.
• Look straight ahead and keep your chin up.
• High Knees Video

Butt Kicks

• Kick the butt and stretch out your quads.
• Your arms should remain dead at your sides throughout the duration of the exercise.
• Maintain a good forward lean. Keep your chin up while looking straight ahead.
• Complete as many reps as you can for the ten yard area.
• Butt Kicks Video

Walking Knee Hugs

• Lift the knee up to your chest.
• Wrap both arms around your knee/shin and hug your knee to your chest, stretching out the glute and hamstring.
• Walk forward and alternate knees. Take your time and stretch it out.
• Walking Knee Hugs Video

Walking Deadlifts

• Step out with one foot and reach down with your opposite hand, touching the ground in front of your foot.
• Rise up and step forward with the opposite foot.
• Bring your other hand down and touch the ground in front of your foot.
• Maintain your balance by drawing your bellybutton inward and holding it there through the entire exercise. Do this while continuing to breath normally.
• Walking Deadlifts Video

Walking Lunge

• Perform a lunge. As you drop your hips, lean forward and take the arm opposite your leading foot and try and touch your toes.
• Alternate legs in this manner until you cross the end line.
• Be sure to keep your core tight in order to maintain your balance.
• Common mistakes include letting the knee get out in front of your toes when performing the lunge and not keeping your core tight during the exercise.
• Walking Lunge Video

Power Carioca (Rt/Lt)

• Start in a good power postion with either foot perpendicular to the direction you will be moving.
• Peform a carioca but exagerate the thigh lift. Really power the knee up and over your thigh. The goal is to get the knee pointed in the direction you are moving each time you bring it up and over.
• Maintain a good bend at the waist and use a normal arm swing. Keep your shoulders and hips perpendicular to the direciton you are moving.
• A common mistake is when the arms swing from side to side like a helicopter. Keep the elbows in tight and swing your arms as if you were running straight ahead.
• Power Carioca Right Video
• Power Carioca Left Video

Spider Man

• Start in a push up position.
• Bring one foot up to your hands as shown in the video clip to the right. Your foot should be even or past your hands.
• Hold this position for a moment while working your hips down toward the floor to stretch out your groin.
• Then walk your hands out further and bring the other foot up to your hands as shown. Work to stretch the other groin as before.
• Repeat until you have covered half of the warm up distance (approximately 5 yards)
• Get up and jog the remaining 5 yards as shown.
• Spider Man Video

Caterpillar

• Start by touching your toes with your legs as straight as possible.
• Walk your hands out inch by inch, leaving your feet in their starting position.
• Once you have reached a push-up position. Keep your hands stationary and in your feet forward until you are back in the starting position with your hands touching your toes.
• Repeat this pattern until you cross the 10 yard mark.
• It is important to note that this exercise is not a race. Take your time. The slower you perform this exercise, the more effective it becomes.
• Caterpillar Video

Wide Side Lunge

• Start in a good power position, perpedicular to the direction you will be moving.
• Drop your hips – sit your butt down. Make sure your back is flat. We use the term “locked back.” Let your arms hang down between your legs. Do not rest them on your thighs.
• Slowly shuffle toward the endline making sure your ankles are always wider than your shoulders. Reach out with your leading foot but never let the trailing foot move more than two inches. You should never let click your heels in during this exercise. Stay wide and keep the butt down.
• Once you reach the halfway point, turn 180 degrees so that you trailing foot is now your leading foot.
• Continue to shuffle slowly until your trailing foot crosses the endline.
• Common mistakes with this exercise are rounding the back, letting the hips get too high, not keeping the ankles wider than the shoulders and moving the trailing foot more than two inches.
• Wide Side Lunge Video

Mule Kicks

• Start with your back facing the endline.
• Backpedal toward the endline. With each step, kick the heel to the butt and kick the leg back, reaching out to fully extend the knee.
• Keep your shoulders out over your toes and maintain good forward lean and a good arm swing.
• Maintain this pattern with each leg until you cross the endline.
• Common mistakes are not kicking the butt first, not working to get full extension with the leg and not using good arm swing while performing the exercise.

Ab workout

Each one of the following exercises is done in succession without ever letting your feet touch the ground. Once you lift your feet off of the ground, they should not touch until you complete the last rep of the last exercise.

• Triceps Crunches
• Russian Twists
• Leg Lifts (Rt over Lt)
• Leg Lifts (Lt over Rt)
• Rocky Twists

You can stop and rest at any point in time, just do so without letting your feet touch the ground.

Toe Touch

• Lift your legs up in the air, forming a 90 degree angle. Do not cross your feet.
• Extend your arms and overlap one hand over the other. By moving your shoulder blades off the ground, touch your toes as rapidly as possible.
• If you are unable to touch your toes, then go as high as you can with each rep.
• Work for speed with every repetition.
• Keep the arms fully extended throughout the entire exercise.
• Common mistakes include bending the elbows during the exercise, not lifting the shoulder blades up off the ground and not moving fast enough with each repetition.
• Toe Touches Video

Triceps Crunch

• Cross your legs and bend your knees so that you are in a crunch position.
• With your hands behind your head, perform a crunch. The object of this exercise is to touch the the triceps with the knee caps with every rep. You can bring your knees closer to you to help you achieve this goal. If you cannot get the triceps to the knee, do the best you can.
• There should be no more than a two-inch gap between the start and finish of the exercise.
• Again, we want to work for speed with this exercise.
• Maintain a tight core throughout the exercise.
• Common mistakes include having too much space between the start and finish of each rep, not working fast enough and not getting the triceps to the knee caps.
• Triceps Crunch Video

Russian Twist

• This is the only exercise in the ab workout that is performed slowly.
• Start with your legs straight up in the air. Spread your arms out with your palms flat on the floor, forming a T with your body.
• Slowly lower your legs to one side forming a 90 degree angle with your body. Go down as far as you can without letting your thighs touch the ground.
• Slowly raise them back up the starting position and down to the other side.
• Continue this pattern for the prescribed number of reps.
• As you perform this exercise, it’s important that you keep your palms and shoulder blades flat on the ground. This exercise will help you improve shoulder flexibility.
• Common mistakes include moving too fast, not forming a 90 degree angle with the legs, going down too far and letting the thighs touch the ground, letting the knees bend and allowing the hands and/or shoulder blades come up off the floor.
• Russian Twist Video

Leg Lift (Rt over Lt)

• Put your hands underneath the small of your back
• Place right heel on your left toe and raise your legs up in the air, forming a 90 degree angle.
• Perform leg lifts. Form a 90 degree angle with your legs at the top of the movement. Don’t drop your feet any lower than six inches off the ground at the bottom of the movement.
• Work for speed.
• Keep your core tight.
• Rotate at the hip and not at the knee. Keep your legs as straight as possible during the entire exercise.
• Common mistakes include not getting full range of motion, dropping the feet to close to the floor, too much bend in the knees, rotating at the knee and not at the hip and not performing the exercise fast enough.
• Leg Lifts (Rt over Lt) Video

Leg Lift (Lt over Rt)

• Put your hands underneath the small of your back
• Place left heel on your right toe and raise your legs up in the air, forming a 90 degree angle.
• Perform leg lifts. Form a 90 degree angle with your legs at the top of the movement. Don’t drop your feet any lower than six inches off the ground at the bottom of the movement.
• Work for speed.
• Keep your core tight.
• Rotate at the hip and not at the knee. Keep your legs as straight as possible during the entire exercise.
• Common mistakes include not getting full range of motion, dropping the feet to close to the floor, too much bend in the knees, rotating at the knee and not at the hip and not performing the exercise fast enough.
• Leg Lifts (Lt over Rt) Video

Rocky Twist

• Start in a crunch position with your legs crossed and you hand behind your head.
• Rotate your torso and touch you right elbow to your left knee without moving your knees to do so.
• Come back to the starting position and rotate your torso in the opposite direction to bring your left elbow to you left knee. Again, do not move your knees to accomplish this.
• Continue following this pattern until the prescribed number of reps have been reached.
• Complete each rep as fast as possible while keeping your core tight.
• Rocky Twist Video

Cobra Stretch

• We finish every ab workout with this stretch
• Start on your stomach and push your torso off the ground while driving your hips downward.
• Press up and hold it there for at least 30 seconds.
• You should feel a stretch in your abs.
• Cobra Stretch Video

Ab workout #2

Each one of the following exercises is done in succession. You are allowed to have your fee touch the ground while performing Running Man Crunches, but should keep them off of the floor during the completion of the remaining exercises. They should not touch until you complete the last rep of the last exercise.

• Running Man Crunches
• Scissors
• Reverse Crunches
• V-Twists

It is important to keep your core tight (draw your belly button inward and keep it there) during the completion of the workout.

Runningman Crunch

• Lie on your back with your legs straight and heels on the floor as shown in the video clip to the right.
• Drive your left knee up toward your chest while lifting your torso up off the ground. As you perform the crunch, use an arm swing as if you were running. If your left knee is up, your left arm should be forward and you should drive your right arm back.
• Go back down to the starting position and repeat with the opposite right leg.
• Repeat until you have completed the prescribed number of repetitions.
• Runningman Crunches Video

Scissors

• Start by lying on your back with your arms extended above your head and your legs extended with your feet slightly off the floor as shown in the video clip to the right.
• Lift your legs up so that you create a 90 degree angle with your body as shown in the video clip. Simultaneously lift your arms up and try to touch your toes at the top of the movement.
• Bring your legs and arms back down to the starting position. Do not touch the ground with your feet.
• Repeat this sequence until you have completed the prescribed number of repetitions.
• Scissors Video

Reverse Crunch

• Start by lying on your back, legs fully extended, feet slightly off the ground and your hands under the small of your back as shown in the video clip to the right.
• Your first movement is to drive both knees up toward your chest. Then extend your legs straight up in the air, being sure to lift your hips up off the floor at the top of the movement.
• Bring your knees back down to your chest and extend your legs back to the starting position as shown. Do not let your feet touch the floor at any time during this exercise.
• Repeat this sequence until you have completed the prescribed number of repetitions.
• Reverse Crunches Video

V-Twists

• Create a “V” with your body by sitting on your butt with your knees up and your feet off the ground as shown in the video clip to the right. You can cross your feet if you wish.
• Twist your torso and touch the floor to one side as shown. Then touch the floor with both hands in the other direction as shown.
• Do not let your feet touch the floor at any time during this exercise.
• Quickly repeat this sequence until you have completed the prescribed number of reps.
• V-Twists Video

Cobra Stretch

• We finish every ab workout with this stretch
• Start on your stomach and push your torso off the ground while driving your hips downward.
• Press up and hold it there for at least 30 seconds.
• You should feel a stretch in your abs.
• Cobra Stretch Video

Other Core Exercises

Circus Bear on Stability Balls

• Using two stability balls. Put your knees on one ball and squeeze another with your hands.
• It is important to keep you hips over your needs, you hands under your shoulders with your shoulder girdle tight and you draw your belly button inward and hold it there for the entire exercise.
• Squeeze the ball with your hands. The further down the ball you place your hands, the more difficult the exercise becomes.
• It is very important you keep your core tight. If you don’t you will lose your balance.
• Circus Bear on Stability Balls Video

DB Ball Crawl

• Grab two light dumbbells for this exercise. The weight doesn’t matter, they are used only to keep your hands off of the floor.
• Position your knees on a medium to large stability ball and your hands on the floor as shown in the video clip.
• Before you start, draw your belly button in and hold it there for the duration of the exercise.
• Start by walking your hands out in front of you. Bring the ball with you by walking your knees forward as shown in the video.
• Continue in this manner for the indicated distance. You can stop to rest, but keep your knees on the ball.
• DB Ball Crawl Video

Figure Eights

• Assume the same starting position as V-Ups.
• Bicycle your legs while passing a 10lb plate in between your legs in a figure eight pattern.
• Keep your feet and torso off of the ground.
• Figure Eights Video

Kneeling Balance on Stability Ball

• With just your knees on the stability ball, balance yourself for the indicated amount of time.
• Be sure to keep your core tight throughout the entire exercise to help maintain your balance.
• Kneeling Balance on Stability Ball Video

Kneeling Partner Medicine Ball Toss on Stability Ball

• Start by kneeling on a stability ball as shown in the video clip to the right.
• Once you have your balance, have your partner toss you a medicine ball.
• Catch the ball and throw it back while maintaining your balance on the ball.
• Be sure to keep your core tight throughout the exercise (draw your belly button in and hold it there).
• To make this exercise more challenging, you and your partner can change up the location of where the ball is caught and how you throw it back. You can also progress to doing this drill with one hand and changing hands with every catch and throw back.
• Partner MB Toss on Stability Ball Video

Med Ball Clock Reach and Touch

• Using a small medicine ball, place one hand on top of the ball as seen in the video.
• Make sure your hand is directly under you shoulder.
• While in a push-up position, take your opposite hand and reach out and touch the floor. Then come back and touch the ball.
• Follow this pattern around the clock and back.
• Using the right hand you should move clockwise from 12 o’clock to 6 o’clock and back.
• Using the left hand you should move counterclockwise from 12 o’clock to 6 o’clock and back.
• Keep your core tight the entire exercise (draw your belly button inward and hold it there).
• MB Clock Reach & Touch Video

One Knee Balance on Stability Ball

• Start by kneeling on the stability ball.
• Once you have your balance, lift one knee off the ball. Simultaneously lift the opposite hand off the ball.
• Be sure to keep your core tight throughout this exercise.
• One Knee Balance on Stability Ball (Right Knee) Video
• One Knee Balance on Stability Ball (Left Knee) Video

Partner Leg Throws

• Lie on your back with your partner standing behind you head as shown.
• Hold your partners ankles for stability.
• Explosively lift your legs above your head. Your partner will catch your feet and throw them back down to the floor.
• Do not let your feet touch the ground. Let your feet come down to 2 inches off the ground then explosively lift them back up to your partner.
• Your partner will throw your legs in different directions; mixing up left, right and middle directions.
• Partner Leg Throws Video
• Partner Leg Throws (Side View) Video

Partner Medicine Ball Sit-Ups

• Using a medicine ball, your partner will throw you a ball to start the exercise.
• Catch the ball and perform a crunch, holding the ball out in front of you. Throw the ball back to your partner at the top of the crunch.
• Repeat for the prescribed number of repetitions.
• A variation to this exercise is to change the direction the ball is thrown as shown in the second video clip.
• Partner MB Sit Ups Video
• Partner MB Sit Ups (alternate) Video

Plate or Medicine Ball Crunches

• Assume a toe touch position with your feet elevated and perpendicular with the floor. You should form a 90 degree angle with your legs and torso.
• Hold a 10lb plate or medicine ball with both hands, arms extended and as close to your legs as possible.
• Perform a crunch, reaching the plate or ball towards your toes. Your shoulder blades should be lifted off of the floor during this movement.
• Keep the plate or medicine ball as close to your legs throughout the duration of the exercise.
• Medicine Ball Crunches Video

Seated Stability Ball Balance

• Sit on a ball as shown in the video.
• Tighten your core to maintain your balance.
• Lift your feet off of the floor and balance yourself on the ball for the indicated amount of time.
• To increase the difficulty of this exercise, extend your legs out in front of you and balance yourself on the ball as shown in the advanced version of seated stability ball balance.
• Make sure there is a spotter behind you and plenty of space in all directions in case you fall off of the ball.
• Seated Stability Ball Balance Video
• Advanced Seated Stability Ball Balance Video

Standing on Stability Ball

• It is very important that you use something to assist you in getting up on the stability ball (i.e. a chair, wall, bar, etc.). It is also important that you have plenty of clear space around you in case you lose your balance. Be very careful with this exercise.
• Using something to assist you, step up on top of a stability ball. Once you have a comfortable stance, slowly take your hands away from whatever you are using to assist you as shown in the video clip to the right.
• Maintain your balance by keeping your core tight (drawing your belly button in and keeping it there).
• Continue standing on the ball for the prescribed amount of time.
• Once you are done, carefully grab onto whatever you are using to assist you and step off of the ball.
• Standing on Stability Ball Video

Straight Leg Crunches

• Lie flat on your back with your feet elevated 6 inches off the ground with legs straight.
• Place your hands at the top of your thighs.
• Perform a basic crunch, sliding your hands down your thighs to your knee.
• Keep your feet elevated for the duration of the exercise.
• Straight Leg Crunches Video

Towel Crawls

• This exercise can be used as a substitute for DB Ball Crawls.
• Use a towel on a hard floor surface or a five or ten pound plate with the smooth side down on a carpeted surface.
• Put your feet on the towel/plate and get in a push up position.
• Walk your hands out, dragging your feet behind you.
• Be sure to keep your core tight, your hips up and do not overextend with your hands. Take it slow.
• Once you’ve reached the 10 yard mark with your hands, move backwards until your hands cross the start line.
• Common mistakes with this exercise are, letting the hips sag too low, overextending with the hands and moving too fast.

V-Ups

• Begin with your back off the ground at a 30 to 45 degree angle to the floor.
• Your feet should be off the ground with your knees slightly bent.
• Your arms should be extended with hands held at knee level.
• Bring your chest and knees together to form a V with your upper legs and torso.
• Extend back to the starting position.
• Keep your core tight throughout the duration of the exercise.
• V-Ups Video

Windshield Wipers

• Lying on your back, press and hold a barbell out over your chest as if you were doing a floor bench press. To make it a little more difficult, you can put some light weight on either side as shown in the video clip
• With your feet together and your legs straight perform leg lifts in the following progression:
  • Middle
  • Left
  • Middle
  • Right
• Be sure to get your feet as high as possible. When you go to either side, try to touch the plate with your feet without turning the barbell.
• Use slow and controlled movements during this exercise.
• Windshield Wipers Video

Core Stabilization (Planks)

Prone

• With your stomach facing the floor, get in the position shown in the video clip.
• Keep your core tight for the entire exercise.
• Keep your back flat and your hips in line with your back.
• Do not let your hips sag.
• Hold this position for the prescribed amount of time.
• Prone Plank Video

Left Side Plank

• Balance yourself on your left elbow and foot.
• Keep your core tight and do not let your hips sag.
• To make it more difficult raise your right hand in the air.
• To make it even more difficult raise your right hand and leg in the air as shown in video.
• Left Side Plank Video

Right Side Plank

• Balance yourself on your right elbow and foot
• Keep your core tight and do not let your hips sag.
• To make it more difficult, raise your left hand in the air.
• Tom make it even more difficult, raise your left hand and leg in the air as shown in the video.
• Right Side Plank Video

Supine T

• Lie down on your back. Make a “T” with your body by spreading your arms out with you palms facing down.
• Lift your shoulder blades up off the ground while lifting your feet 2 inches off the ground.
• Hold this position for the prescribed amount of time.
• Keep your core tight throughout the duration of the exercise.
• Supine T Video

Lower Abdominal Exercises

Hip Raises on Stability Ball

• Lie on your back and with your feet on a stability ball as shown in video clip.
• Lift your hips into the air while drawing your bellybutton inward.
• Repeat for prescribed number of repetitions.
• Hip Raises on Stability Ball Video

Supine Marches

• Lie down on your back with your feet flat on the floor as shown in video clip.
• Raise your hips in the air so that they are in line with your spine.
• Rest your hands on your chest.
• While keeping your bellybutton drawn inward, slowly lift one knee up in the air as shown. You will need to tighten your glutes in order to do this.
• Alternate legs.
• Do not let your hips sag at any point during the exercise.
• Use slow and controlled movements.
• Supine Marches Video

Supine Marches on Stability Ball

• This exercise is exactly the same as regular supine marches, only we are adding a stability ball for more instability.
• Start with your shoulder blades resting on a medium stability ball with your feet flat on the floor.
• Keep your core tight and tighten the glutes with every knee lift.
• Use slow and controlled movements.
• To make this exercise even more challenging, raise your hands straight out above your head and hold them there while completing the exercise.
• Supine Marches on Stability Ball Video

Supine Leg Kicks

• Start out lying on your back with your feet flat on the floor.
• Raise your hips up in the air so that they are in line with your spine.
• Keep your bellybutton drawn inward and hold it there the entire time.
• Rotating at the knee, simply straighten one leg. You will need to tighten your glutes in order to do this.
• Alternate legs.
• Use slow and controlled movements and do not let your hips sag.
• Supine Leg Kicks Video

Supine Leg Kicks on Stability Ball

• This is similar to regular supine leg kicks only we are adding a stability ball to make it more challenging.
• To make this exercise even more challenging, raise your hands straight out over your head and hold them there for the duration of the exercise.
• Remember to use slow and controlled movements, keep your core tight and don’t let your hips sag.
• Supine Leg Kicks on Stability Ball Video

Supine Bridge Leg Kicks

• The most challenging of the three leg kick ab exercises.
• Start out with your hands and feet flat on the floor and your hips in line with your spine (bridge position) as shown in the video.
• Straighten the legs out one at a time while keeping your core and glutes tight.
• Use slow and controlled movements and try not to let your hips sag.
• Supine Bridge Leg Kicks Video

Supine Bridge Marches

• The most challenging of the march ab exercises.
• With your hands and feet flat on the floor and your hips in line with your spine (bridge position) as shown in the video, lift one knee in the air.
• Alternate legs.
• Keep the core and glutes tight.
• Try your best to keep your hips from sagging.
• Use slow and controlled movements.
• Supine Bridge Marches Video

Lower Back Exercises

Hyperextensions

• This exercise is used to work the lower back, glutes and hamstrings.
• Can be done on a hyperextension bench as seen in the video clip or on a glute ham bench.
• To add resistance, hold a plate to your chest while performing the exercise.
• Move slowly, do not jerk the weight up.
• Try and hold it for a second at the top to really hit the lower back.
• Hyperextensions Video

Reverse Hyperextensions

• This exercise works the lower back, glutes and hamstrings.
• It can be done on a stability ball or on a normal bench.
• Rotating at the hip joint, simply lift your legs up in the air and hold briefly at the top.
• Bring your feet down toward the ground but do not let them touch.
• Repeat for the prescribed number of repetitions.
• Reverse Hyperextensions on Stability Ball Video

Supermans on Stability Ball

• Lie face down on a stability ball as shown in video.
• Make sure the ball is directly under your hips.
• Your hands and feet should be flat on the floor.
• Raise the left arm and right leg in unison. Make sure to keep your bellybutton drawn inward throughout the exercise. The objective is to raise the arm/leg without crushing the ball underneath you. If you keep your core tight, you will not do this.
• Alternate hands and feet. Opposite arm and opposite leg work together during this exercise.
• Supermans on Stability Ball Video

Other warm-up exercises

Rack Walks

• You will need a squat rack to perform this exercise.
• Arrange the catch bars so that one side is high and the other side is low as shown in the video clip.
• Start the exercise on the high catch bar side.
• Using a wide stance (ankles wider than the shoulders), shuffle back and forth through the rack.
• Keep your stance wide the entire time, you should never come heel to heel.
• Keep your hips down and your back locked throughout the exercise. Do not rise up at any point in time.
• When going under the catch bar, squat down to get under, don’t just bend at the waist.
• When going over the low catch bar, lift the knee up high without changing your hip level very much.
• One time through the rack equals one repetition.
• We use this exercise to warm up the legs and improve hip flexibility. It will be difficult at first but will get eventually get easier.
• Rack Walks Video

Caterpillar

• Start by touching your toes with your legs as straight as possible.
• Walk your hands out inch by inch, leaving your feet in their starting position.
• Once you have reached a push-up position. Keep your hands stationary and in your feet forward until you are back in the starting position with your hands touching your toes.
• Repeat this pattern until you cross the 10 yard mark.
• It is important to note that this exercise is not a race. Take your time. The slower you perform this exercise, the more effective it becomes.
• Caterpillar Video

Scorpion Stretch

• Start by lying on your stomach. Spread your arms out so that you make a T with your body.
• With one leg, kick the butt and lift the knee up and over your hips. Try and touch your foot to the opposite hand on the floor. If you can’t touch your hand, get as far as you can. If it is too easy to reach your hand, go as far past it as you can.
• Alternate feet with every rep.
• It is important to keep your shoulders flat on the floor throughout the exercise.
• Complete as many reps as you can during the allotted time frame.
• Scorpion Stretch Video

Squat Warm-Up Circuit

• The following exercises are used to get the legs warm before we squat.
• Each exercise is done with both legs separately, and for 5 reps each leg.

Split Squat

• Feet should be about shoulder width apart with the toes, knees, hips and shoulders facing the same direction.
• One leg forward and one leg back.
• Squat down, making sure the forward knee does not come out over the toes.
• Touch the back knee on the ground and then come up to starting position.
• Keep your core tight in order to keep your balance.
• Complete five reps on one leg then switch legs.
• Split Squat Video

Lateral Squat

• Both feet are parallel and should be wider than shoulder width apart.
• Toes, knees, hips and shoulders should be facing forward.
• Squat to one side, making sure that your hips come back first then down.
• Do not let your knee come out over your toes.
• Keep your core tight in order to maintain your balance.
• Complete five reps on one leg then switch legs.
• Lateral Squat Video

Rotational Squat

• Start with your leading foot pointing straight ahead. Your trailing foot should be back at a 45 degree angle and pointing at a 45 degree angle as shown in the video.
• Your hips and shoulders should point straight ahead throughout the exercise.
• Squat down, letting your hips come back first then dropping your butt.
• As you squat down, keep your leading leg straight and let your toes come up off the ground (see video). You will feel a stretch in this hamstring.
• Do not let your hips turn as you squat. Keep them square.
• Keep your core tight in order to maintain your balance.
• Complete five reps on one leg then switch.
• Rotational Squat Video

Hip Warm-Up Circuit

• This circuit is used to increase hip flexibility and warm up the legs before a lower body workout.
• Each exercise is done in succession.

Forward Fire Hydrant

• Start on all fours.
• Work one leg at a time.
• Keeping the knee bent and rotating at the hip joint, make big forward circles with the knee.
• Do five full circles with one leg then switch legs.
• Move slowly when doing this exercise.
• Forward Fire Hydrant Video

Backward Fire Hydrant

• Start on all fours
• Work one leg at a time.
• Keeping the knee bent and rotating at the hip joint, make big backward circles with the knee.
• Do five circles with one leg and then switch legs.
• Move slowly when doing this exercise.
• Backward Fire Hydrant Video

Mountain Climbers

• Start in the push up position.
• Keeping your hands flat on the floor, drive one leg up so that your foot lands outside of your hand as shown in the video clip.
• Hold and stretch for about 1 second then switch the legs, driving the opposite leg up so that the foot lands outside of the opposite hand.
• Hold and stretch between each rep.
• Complete five reps with each leg and alternate legs every rep..
• Mountain Climbers Video

Froggers

• Start in the push up position.
• Keep your hands flat on the floor throughout the exercise.
• Working both legs at once, drive the legs forward so that your feet land outside of your hands.
• Hold and stretch for about one second before bringing the legs back to the starting position.
• Complete 10 total repetitions in this manner.
• Froggers Video

Ankle Mobility Exercises

• The following exercises are used to increase ankle mobility and flexibility. It will also get the blood flowing to the legs as well.
• The 1 Legged Squats with Opposite Foot Reaches are done by doing a set of repetitions on one leg then followed up by doing the same exercise on the opposite leg.
• The lunge exercises are done by alternating legs every rep until the indicated number of repetitions has been completed.
  • 1 Legged Squat with Opposite Foot Reaches
    • Forward & Backward
    • Side to Side
  • 45 Degree Reach
  • Posterior Lunge
  • Crossover Lunge
  • Rotational Crossover Lunge

1 Legged Squat w/ Opposite Foot Reaches

Forward/Backward

• Stand on one leg.
• While performing a quarter squat on one leg, reach forward and backward.
• Quarter squat with each reach.
• Perform five reps each way.
• 1 Legged Squat Forward/Backward Video

Side to Side

• Stand on one leg and perform side to side reaches as shown with the off leg.
• Quarter squat with each reach.
• Perform 5 reps in each direction with one leg, then switch legs.
• 1 Legged Squat Side to Side Video

45 Degree

• Stand on one leg and reach with the off leg at a 45 degree angle forward and backward.
• Quarter squat with each reach as shown in the video.
• Perform 5 repetitions in both directions then switch legs.
• 1 Legged Squat with 45 Degree Reaches Video

Posterior Lunge

• Step back with one leg and perform a quarter squat. While doing this, straighten the opposite leg and lift your toes off the ground as shown in the video.
• Step forward with the back leg and perform a posterior lunge on the opposite leg in the same manner.
• Continue to alternate legs in this manner until you have completed five reps on each leg.
• Posterior Lunge Video

Crossover Lunge

• Perform a crossover lunge by taking your right leg and crossing it over your left leg and lunging to the the left. Push off the right leg back to the starting position as shown in the video.
  • Keep your shoulders and hips square throughout the exercise.
  • Try to keep you left foot pointed straight ahead as you lunge to the left.
• Alternate legs and perform a crossover lunge with the left leg in the same manner
• Continue alternating legs in this manner until you have completed five reps on each leg.
• Crossover Lunge Video

Rotational Crossover Lunge

• Rotational crossover lunges are very similar to crossover lunges. The differences are:
  • Step at a 45 degree angle out in front of you as you lunge
  • Rotate you hips and shoulders as you lunge to the side. Square them up as you get back to the starting position.
• As with the crossover lunge, alternate legs every lunge until you have completed five reps on each leg.
• Rotational Crossover Lunge Video