elite workout library Archives Page 6 of 25

The Improve Your Pull Ups Activation Series

by Cori Lefkowith | Aug 12, 2015

ROLL OUT
Wrists/Forearms
Chest
Shoulders/Traps/Upper Back
Lats
(Below in the Exercise Descriptions are some basic moves for the areas.)

STRETCH
10 reps Wrist Extension
10 reps Wrist Flexion
10 reps Kneeling Thoracic Extension and Lat Stretch
10 reps Quadruped Thoracic Rotation
10 reps per side Lying Chest Stretch and Scorpion
10 reps Camel

ACTIVATION

Complete 2-3 rounds of the circuit below if you are using this as a warm up. Otherwise you can do this as a part of your recovery day workout and complete 3-5 rounds of the circuit below.

CIRCUIT:
10-15 reps Mini Band Pull Downs
10-15 reps per side Back of Hand Band Rows
15-20 reps Scapular Push Ups
8-12 reps Mini Pull Ups

NOTES:

Go slow with all of the activation exercises and make sure you feel the correct places working. If you just rush through and don’t actually get the correct muscles activated, you won’t get as much out of this warm up or recovery workout.

If you do this workout on off days even in between back/pull up workouts, you will see lots of improvement in your pull ups and even in your posture!

The key is to get the big muscles actually activated and working!

For more on Activation Exercises, click here.

EXERCISE DESCRIPTIONS:
Wrists/Forearms – To roll out your forearm, place a small ball or roller up on your desk, table or even a box. Place your forearm over the ball with it right below your elbow. Press down on your forearm with your other hand to press it into the ball. Make small circles on the ball, holding on any tight spots. If you find a tight spot, you can also tense and relax your forearm by either making a fist or by pointing your fingers down toward the ground. By flexing and relaxing the muscles, you help the ball dig in and release the tight spot. Once you’ve worked on one spot, move the ball down your forearm. You can use it to roll out both sides of your forearm. Make sure to get the outside and inside of your forearm as there can be trigger points in both spots causing your wrist and elbow pain. Don’t waste time on any areas that aren’t tight or sore. Seek out and spend time on any areas of pain. Apply as much pressure as you can handle and use as small and hard a ball or roller as you can.

Chest – To roll out your chest, a blue foam posture ball is a great tool although you can use a small ball against a wall or up on some books. Place the ball on the ground and lie face down on top of it with the ball right in your chest beside your shoulder joint. Then with the ball right to the inside of your shoulder, move your hand overhead and then back down toward your legs. Move your arms slowly up and down to change exactly how the ball digs into your chest muscles. Hold and relax on any tight spots.

Lats – To roll out your lats, place a roller under one armpit when you are lying on your side on the ground with your arm stretched out overhead. Rock forward and backward on the roller and then move it lower down the side of your back. Hold on any tight spots as you go and make sure to rock forward and backward as you make your way down your side. Work all the way from your armpit to the end of your rib cage.

Shoulders/Traps/Upper Back – To roll out your upper back with a ball, stand with your back to a wall and place the ball to the side of the base of your neck. Press the ball into the wall and roll it down along your shoulder blade. Hold on any tight spots. You may even want to pull your arm across your chest as you dig out under the shoulder blade. You can also use the ball against the wall to dig out right at the top of your armpit. If you want to apply more pressure with the ball, you can use a harder ball or use the ball against the ground instead of the wall.

Wrist Extension – To do the Wrist Extension Stretch, kneel on the ground and place your hands down on the ground in front of you, palms down. Turn your fingertips out and back toward your knees. Then rock back, sitting on your heels, keeping the heels of your palms down on the ground as you sit back. Come back out of the stretch then sit back again, stretching down the inside of your forearms.

Wrist Flexion – To do the Kneeling Wrist Flexion Stretch, start kneeling on the ground. Place your hands down on the ground in front of you with the backs of your hands on the ground and your fingertips pointing in toward each other. Rock side to side slowly, holding slightly to each side so that you feel a stretch down the outside of your forearms.

Kneeling Thoracic Extension and Lat Stretch – To do the Kneeling Thoracic Extension and Lat Stretch, place your elbows up on a bench about shoulder-width apart and kneel on the ground in front of the bench. Make sure you are back far enough that you have room to lean forward and over and drop your head between your elbows. Then with your elbows on the bench, relax your chest and head over, sitting your butt back just slightly. Press your chest toward the ground and feel a nice stretch down your triceps and lats as well as through your thoracic spine. Try to extend your back as much as possible as you press your chest toward the ground. You can either hold here and breathe to stretch deeper or you can come out of the stretch and then relax back into it and try to get further with each rep.

Quadruped Thoracic Rotation – To do the Quadruped Thoracic Rotation, start on your hands and knees with your knees under your hips and your hands under your shoulders. Then reach one hand down your neck and spine. With your hand behind your head, rotate your elbow down under your body toward your opposite knee, sitting your butt back slightly as you tuck. Then rotate the elbow up toward the ceiling as much as you can, opening your chest up toward the ceiling and pushing your hips slightly forward. Feel a nice stretch down your back and even into the outside of your hips. Repeat, rotating your elbow back under before twisting open. Complete all reps on one side before switching. Make sure to really rotate open as much as you can each time.

Lying Chest Stretch and Scorpion – To do the Lying Chest Stretch with Scorpion, lie on your belly with your arms out straight at shoulder height. Bend the elbow of one arm to 90 degrees so that your upper arm is still in line with your shoulder. Then lift the opposite leg up from the bent arm and bend your knee to kick your foot over and behind you as you press your chest open with your straight arm. Kick your leg back over your body, trying to touch your toe back behind you and feel a stretch through your chest and low back. You should feel a nice stretch down the front of the shoulder of the bent arm. Make sure as you reach the leg back over that you relax your head down onto the ground. Hold for a second or two then bend the other arm and kick the other leg back over. Alternate sides, holding for a second or two each way.

Camel – To do the Camel, kneel on the ground with your knees about hip-width apart and your feet flexed. If you point your toes instead, this will make the move harder and require more flexibility (bottom two photos). Also, flexing your feet will stretch the bottom of your feet more while pointing your toes will get your shins more. With either your feet flexed or pointed, sit back on your heels and place your hands on your heels. Then arch your hips up and away, as you press your chest out and lift your glutes up off your heels. Keep your hands on your heels as you arch away and squeeze your glutes to fully extend your hips. Do not hyperextend your low back. Engage your glutes to stretch out your hips. Relax your head back and arch as much as you can, getting a nice stretch down your chest, core, hips and quads. Do not let your shoulders shrug and really focus on opening your chest up. Hold for 1-2 seconds and relax back down. Repeat, arching back up. You can also make this a static stretch by simply holding the pose for 15-20 seconds. If you are less flexible and can’t place your hands on your heels, you can do this stretch with a couch, chair or table behind you. Kneel down with the coach or table behind you. Place your hands back behind you on the couch or table. If you are at your desk, you can use your desk or chair. Keeping your arms straight behind you, press your chest out and arch away from the piece behind. Relax your head back and really squeeze your glutes to arch away.

Mini Band Pull Downs – To do the Mini Band Pull Down, place a Mini Band around the back of your hands, wrists or even your forearms. To make the move easier, place the band closer to your elbows. Then with the band around your arms, extend your arms up toward the ceiling. Stand tall, pressing your chest out and bracing your abs. Press out on the band so that there is tension. Keeping tension on the band, pull the band down toward your chest. As you pull the band down, draw your shoulder blades down and together. Feel the sides of your back working to pull the band down to your chest. Make sure to keep your chest pressed out and open toward the ceiling. Hold for a second at your chest and then extend your arms back up toward the ceiling. Make sure to consciously engage your back and draw your shoulder blades down and back as you pull the band down. Keep tension on the band the entire time. Also make sure you do not arch your low back as you perform the move. Keep your abs braced so you don’t feel it in your low back. If you don’t have a Mini Band, you can use a towel instead. Hold the towel in both hands. Pull out on the towel to create tension and then do the Pull Down like you would with the band.

Back of Hand Band Rows – To do the Back of Hand Band Row, anchor a resistance band in front of you and either loop it or make sure it has a handle you can put your hand through. Place the band or handle around the back of your hand and point your fingers up toward the ceiling. Step away from the anchor point so that there is tension in the band with your arm extended in front of you. Stand up nice and tall and press your chest out as you face the mini band. Your feet should be about hip-width apart. Make sure you aren’t shrugging your shoulders as you hold your arm out in front of you with the band around your hand. Then drive the elbow down and back as you row the back of your hand and the band into right below your chest. Row low so that you don’t shrug your shoulder. Also, don’t rotate as you row. Feel your back pull the band back. Don’t just use your arms. Also, make sure that your upper traps don’t try to take over. Really press the chest out and drive the elbow down and back. Straighten the arm back out and repeat. Focus on feeling your back pull the band and not just your arm. By focusing on what muscles should be working, you will improve your mind-body connection. Also, make sure to keep your fingertips pointing up toward the ceiling to engage the extensors in your forearm.

Scapular Push Ups – To do the Scapular Push Up, set up in a high plank position with your hands under your shoulders and your feet together. Your body should be in a nice straight line from head to your heels. Without bending your elbows or dropping your hips, pinch your shoulder blades together and press your chest out. Do not tuck your chin or jut your head forward. Also do not let your core wiggle or your elbows bend to try to increase your range of motion. You are not doing a push up. This is a very small range of motion where you are simply focused on pinching your shoulder blades together. Just pinch your shoulder blades together and then relax or even round your back up out of it (rounding your back at the top is another variation but can be very useful for correcting certain push up problems). Keep your core tight as you pinch your shoulder blades together. As you get stronger and build the mind-body connection you will find your range of motion increases. If you struggle to pinch your shoulder blades together without wiggling your core or bending your elbows, go down to your knees as if doing a push up from your knees. If you still struggle, bring your knees under your hips. Do not get caught up on doing this from your toes. Just focus on pinching the shoulder blades together.

Mini Pull Ups – To do the Mini Pull Ups and work on engaging your lats to pull up, hang from the bar with your palms facing away from you (you can also do this with palms facing toward you for a Mini Chin Up). Your hands should be about shoulder-width apart although you can do it with them wider apart or closer together as well. I recommend using whatever grip you use when you do your Pull Ups. Hanging from the bar, press your chest out and pull your shoulder blades down and together. Feel your back engage as you draw your shoulder blades together. Don’t bend your elbows and turn this into a pull up. Just press your chest out and retract your shoulder blades bringing them down and together. Feel your back engage and pull you up toward the bar even though your arms aren’t moving. You should feel your shoulders go down as your chest lifts up. Then relax out and repeat. Remember, you are not bending your elbows to make this movement bigger.

The Suicide Core Workout

by Cori Lefkowith | Aug 8, 2015

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes

WORKOUT
Complete 3-5 rounds of the Turkish Get Up. Rest up to 90 seconds between rounds. Then rest 1-2 minutes and move on to the circuit. Complete 4-6 rounds of the circuit, resting the same amount of time as the time you worked.

LUNGE MATRIX:
1-3 reps per side Turkish Get Up

CIRCUIT:
3 line Crawl Suicide
50ft Down and Back Farmer’s Walk
5-8 reps Butterfly Sit Ups

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes

NOTES:
With the Turkish Get Up, keep the reps low and work up to heavy weights. Beginners may need to start by balancing something on their hands. For the circuit, complete all three exercises as quickly as possible. Do not rest once you start the circuit. Rest longer between if needed. Beginners may need to shorten the Suicide and the Farmer’s Walk.

EXERCISE DESCRIPTIONS:
Turkish Get Up – Start by lying on your back on the ground with your legs out straight. Then drive your right arm up straight and have your fist pointing up toward the ceiling. Bend your right knee and place your foot flat on the ground. Straighten your left arm out to the side (not straight out at shoulder height, but not right by your body). Keeping your right arm straight up and pointed toward the ceiling at all times (it can even help to balance something on your knuckles to remind you of this while you are learning), roll up on to your left forearm. Prop yourself up nice and tall on your left forearm. Press through your right foot on the ground. Do not let your right knee cave in and keep your left leg out straight on the ground. Once up on your forearm, press up onto your left hand with your left arm going straight. Sit up nice and tall. Do not shrug your shoulders. And remember, your right arm is always straight and pointing straight toward the ceiling. Then from the seated position you are going to bridge up, lifting your hips up as high as you can. You will press down through your left hand as well as your left heel and right foot. Keep your right foot flat on the ground and your left leg out straight. Do not let your right heel come up. From the bridge position, slide your left leg back and under you so that you are in a kneeling position with your hand on the ground. Make sure you swing your leg back enough so you are in a strong supported kneeling position that will allow you to lift your left hand off the ground. Staying nice and tall, lift your left hand and come to a kneeling position. Do not lean forward of slouch forward as you lift your hand up off the ground. With your right arm still pointing up at the ceiling, stomp your right foot into the ground and come up to standing, bringing your left foot forward to be even with your right foot. Once standing, you will reverse the steps until you are again lying on your back. You will first go back to kneeling, stepping your left foot back. You will then place your left hand down on the ground out to the side and just a little back from your left knee. You will then bridge up and swing your left leg through so it is out straight in front of you. As you bridge, keep your right heel firmly planted on the ground. From there, you will return to a seated position supported by your left hand. Then you will relax down to your forearm and finally roll on to your back. Do not slouch as you move back down. Keep a nice tall posture throughout the entire move. Repeat 3-5 reps on this right side before switching. You can also do this move with either a sandbag over your shoulder or a kettlbell or dumbbell in the raised hand. Beginners may just want to start by balancing something on their knuckles.

Crawl Suicide – The Suicide means you crawl to the first line then back. The second line then back. And finally the third line and back. Set the 3rd line about 50ft away and then divide it up with the other two lines. You can do a Forward/Backward Table Top Crawl or even a Lateral Table Top Crawl. To do the Table Top Crawl, set up on your hands and knees with your knees under your hips and your hands under your shoulders. Flex your feet and lift up onto your toes/the balls of your feet. Then take a step forward with your left foot and right hand, keeping your knees close to the ground and your back flat. Make sure to brace your core so that your hips don’t wiggle a lot side to side as you crawl forward. Then step forward with your right foot and left hand. Keep crawling forward, moving the opposite arm and opposite leg together. Take small steps forward so that you don’t get too spread out. You don’t want your hips to start to wiggle and your butt to go up in the air. Also, keep your knees as close to the ground as possible. You can also do the Table Top Crawl backward. Backward may be a bit more challenging and harder on the shoulders. Make sure to keep your steps small, especially when starting out, so that you don’t overload your shoulders and can keep up the contralateral movement. To do the Table Top Crawl backward, step back with the opposite arm and leg. Make sure you don’t get too spread out as you crawl backward. If you reach too far back with your feet and get too stretched out, your going to put a lot of pressure on your shoulders and then you wont’ be able to move fluidly. Keep you steps nice and short and compact to start with and your knees close to the ground. Make sure to brace your core and keep your butt down.

Farmer’s Walk – For this, walk to the 3rd line of your suicide (aka 50 ft) and then come back. Down and back is the rep. To do a Farmer’s Walk, you can hold dumbbells, kettlebells, water jugs or any sort of weights in each hand. Use as heavy a weight as you can grip while maintaining a nice tall posture. Stand up nice and tall with your arms down by your sides and your chest pressed out. Make sure your core is braced so you don’t feel your low back engaging. Holding the weights in each hand begin to walk forward, making sure the weights aren’t resting on your legs. Hold them just off your thighs. Walk around for a set distance or an amount of time, maintaining perfect posture. You want to use weights that challenge you and make you want to drop them just before the time or distance is out. Do not let your head jut forward or your shoulders round. Do not let the weights rest on your legs. Keep your core tight and glutes engaged as you walk with your shoulders down and back and your head up.

Butterfly Sit Ups – To do Butterfly Sit Ups, sit on the ground and place the bottoms of your feet together. Bend your knees into the Butterfly stretch, letting your knees fall open as you bring your heels in toward your crotch. Keeping your knees open and feet together, lie back on the ground. Then sit back up and come back up to the seated position. The more you swing your arms, the easier the move will be. Also the closer in your feet are to your body, the harder the move will be (this will also be based a bit on flexibility as well).

The 30/30 Med Ball Cardio Blast

by Cori Lefkowith | Jul 30, 2015

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps

WORKOUT

Perform 5-8 rounds of the circuit below. This is a quick workout. Do not take extra rest between rounds.

CIRCUIT:
30 seconds Med Ball Chest Pass and Shuffle
30 seconds Rest
30 seconds Alternating Rotational Throws
30 seconds Rest
30 seconds Squat and Throw
30 seconds Rest
30 seconds Rainbow Split Squat Jumps
30 seconds Rest
30 seconds Sit Up and Throw
30 seconds Rest

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps

NOTES:

Work as hard as you can for the 30 seconds then rest for 30 seconds. Do not rest during the 30 seconds of work. Instead regress the move if needed. Move from one exercise to the next. Do not rest extra between rounds.

Beginners though may need to take 1-2 minutes between rounds and do only 3 or even 4 rounds instead of 5.

EXERCISE DESCRIPTIONS:

Med Ball Chest Pass and Shuffle – To do the Chest Pass and Shuffle, hold a med ball in both hands at your chest and face a wall. You want to be far enough from the wall that you have room to extend your arms and pass the ball; however, you want to be close enough to the wall that it will bounce back to you and that you can catch and pass quickly. Then throw the ball out from your chest into the wall and begin to shuffle laterally. To pass the ball press it straight out from your chest and extend your arms toward the wall. Drill the ball straight into the wall and then catch it and bring it back into your chest. Shuffle one direction as you pass and then change directions and shuffle back as you repeat the quick passes. Keep the shuffles one direction short. You don’t have to go 50 feet to one side and then back. Room for 3-4 shuffles each way is more than enough. Make sure to stand up nice and tall and keep your chest pressed out as you pass and shuffle. If you have a partner, you can do the Chest Pass and Shuffle together, passing the ball back and forth as you both shuffle the same way.

Alternating Rotational Throws – To do Alternating Rotational Throws, start in a very slightly staggered stance with your side to the wall. Holding the ball in both hands, reach the ball back toward the hip of the back foot. Then, throwing it underhanded, toss it straight against the wall as hard as possible. As you throw, bring your back foot forward and switch to face the other direction and catch the ball, bringing it back toward your other hip. Then throw the ball against the wall and switch back to the first side. Keep rotating and alternating back and forth. The harder you throw the ball and the quicker you move, the harder the move will be.

Squat and Throw – To do the Squat and Throw, hold a med ball in both hands at your chest and stand with your feet about hip-width to shoulder-width apart. You can stand facing a way to throw up at or you can simply throw up toward the ceiling. Then squat down with the ball at your chest. As you explode up out of the squat, press the ball from your chest throwing it as high up as you can. It is ok to explode out of the squat and jump as you throw the ball from your chest up as high as possible. Make sure that as you throw you extend your body and your arms up toward the ball. Then catch the ball either straight off the throw or after a bounce on the ground and sink right back into the squat and repeat. Do not round forward as you sink into the squat while holding the ball at your chest. This also doesn’t have to be a squat where you sink your butt all the way to the ground, but you do want to make sure to sit your butt back and down. Throw the ball as high as you can. Add weight if you can easily throw it super high or as high as your space allows!

Rainbow Split Squat Jumps – To do Rainbow Split Squat Jumps, step one foot forward so you are in a nice wide stance. Hold the ball in both hands and bring it outside that front leg. Sink into a deep lunge, bending the back knee down toward the ground as you bend the front knee. Bring the ball outside your front hip. Then jump up and as you do switch your legs so that you land with the opposite leg in front. As you jump and switch legs, swing the ball up overhead and down outside the other hip. When you land and bring the ball outside your other hip, sink straight into a lunge on the other side. Then jump back into a lunge on the first side, swinging the ball in a rainbow overhead and down to the other hip. Move quickly and try to get up off the ground. Get as deep in the lunges as you can as well. Make sure though that you don’t start to go forward, but land and sit back in the lunge a bit. Beginners may not be able to sink as low in the lunge and may need to do more of a step back with a hop instead of a jump from lunge to lunge.

Sit Up and Throw – To do the Sit Up and Throw, sit on the ground with your legs out in front of you. Sit far enough from the wall or your partner that you won’t either bash yourself in the face, or your partner in the face, with the ball. Holding the ball in both hands, lie back on the ground and extend the ball overhead on the ground behind you. Then sit up and as you do perform an overhead throw, throwing the ball into the wall or to your partner. Do not sit up then throw. Throw as you sit up. And sit all the way up as you follow through with the throw. Then as you catch the ball, lie back down, extending the ball back overhead. Try to move quickly, catching, lying back down, and then quickly sitting back up as you throw. Beginners may need to stick with a seated overhead throw instead of including the full sit up.

The Partner Cardio-Core Workout

by Cori Lefkowith | Jul 26, 2015

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps

WORKOUT

Perform 3-5 rounds of each of the circuits below. Perform the circuits in a you go, I go style with one partner completing all the moves back to back and then resting while the other partner goes. Rest 2-3 minutes between circuits.

CIRCUIT #1:
20 second Resisted Sprint
20 second Partner Reaction Lunges
20 second Partner Wall Pushes

CIRCUIT #2:
20 second Resisted Sprint
20 second Partner Drag
20 second Partner Leg Throws

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps

NOTES:

By doing you go, I go, you can rest while your partner works. Make sure though that you work as hard as possible during the 20 seconds and move quickly from one exercise to another.

Do not rest between exercises.

EXERCISE DESCRIPTIONS:

For a video of all of these moves, click here.

Resisted Sprint – To do Resisted Sprints, wrap a band or towel around one partner’s hips or use a harness. The other partner will stand behind the partner sprinting, holding the ends of the band, towel or harness. The front partner will then begin to sprint. They will lean forward into the band and sprint, driving their knees up as they swing their arms from “cheek to cheek.” As they sprint against the band, their partner will pull back and slowly follow them. This isn’t about sprinting forward quickly, but about lots of quick knee drives as your partner allows you to slowly move forward. Move as quickly as you can using your arms and the rotation of your core as you quickly drive your knees. Do not round or hunch forward as you sprint. Also, do not start chopping vegetables with your arms. Drive your elbows back and swing your arms from about your cheek to your hip. Partners should also allow their partner to sprint forward slowly. Do not hold them in place or allow them to move forward too quickly. Beginners may need to slow down the knee drives and do more of a march.
Partner Reaction Lunges – To do the Partner Reaction Lunge, one partner will stand behind the other. The partner in back will “push” the front partner forward so that they have to react and catch themselves in a lunge. If you are the back partner, start by pushing your partner forward on their upper back. Push them hard enough that they have to step forward into a lunge and react, but not so hard they lose their balance. If you are the front partner, when you are pushed, step forward and sink into a lunge to decelerate and catch yourself from the push. Then drive back to standing, pushing off that front heel. Make sure to keep your chest up and core tight as you lunge. Also make sure you don’t go forward onto the ball of your foot or your toes. You want to land with your foot flat on the ground as you sink into the lunges. Push back up to standing and then have your partner push you again. This time lunge with the other leg to catch yourself. The “pushes” should be hard enough that the partner is challenged to react and catch themselves without being so hard that they completely lose their balance. The partner being pushed must also make sure to wait for the push. Do not lunge before your partner pushes you. The harder the push, the harder the move will be.

Partner Wall Pushes – To do the Partner Wall Push, one partner will stand facing the wall. They will set up fairly close to the wall with their feet in a staggered stance and their hands against the wall. They will then press into the wall as if trying to drive the wall back. Their arms should be bent as if they are pressing at the bottom of a push up and they should get close to the wall with their feet staggered back to help them push in. As they hold and drive hard into the wall, their partner will “push and pull” them to force them to stabilize and keep pressing into the wall. By pushing and pulling your partner, you are making sure they are driving into the wall as hard as they can and not simply leaning into the wall. If you are pushing into the wall, do not let your partner move you as they push and pull you. You want to engage your core and drive hard into the wall to help you stay still and balanced. If you are pushing and pulling your partner as they hold, make sure to put enough behind your pushes to force them to have to work, but don’t push them so hard that they keep losing their balance.

Partner Drag – To do Partner Drags, one partner will stand in front of the other with their back to their partner. The partner in front will step onto sliders, Valslides or towels. They can then cross their hands over their chest as their partner behind them reaches around to hold them under their arms. The front partner will then lean back into their partner as the back partner begins to walk/run backward. Both partners should brace their abs as they move and the back partner needs to make sure they don’t round forward as they drag their partner. Run/walk backward as quickly as possible dragging your partner.

Partner Leg Throws – To do Partner Leg Throws, one partner will lie on their back on the ground with their partner standing right behind their head. The partner on the ground will reach back and grab the standing partner’s ankles. The partner on the ground will then lift their legs up and back toward their partner behind them. Keep your legs straight and close together. The standing partner will then grab their feet and “throw” their partner’s legs toward the ground. They can throw them straight ahead or angled to one side or the other. Mix it up and make them react to the throw. Throw your partner’s legs hard enough that they have to fight to keep their heels up off the ground, but not so hard that they can’t control their legs and go crashing down. When your legs are throw, engage your abs and decelerate the throw right before your heels touch the ground. Then use your abs to raise your legs back up to your partner. Do not let your legs bend and make sure to keep your legs close together as your legs get thrown. Do not let your low back engage as you fight to keep your heels up off the ground or when you raise your legs back up. Remember, this is an advanced move. Beginners may even want to start with a variation of the Pelvic Tilt Progression before attempting this partner move.

The Leg Isometric Workout

by Cori Lefkowith | Jul 15, 2015

WARM UP
Stretch and Roll Out:
Feet
Shins
Calves
IT Bands
Hips/Glutes
Groin
Quads
Hamstrings

WORKOUT

Complete 3-5 rounds of each of the circuits below. Perform each move back to back, only resting as needed between rounds and circuits.

CIRCUIT #1:
20-45 seconds each side Warrior III
20-45 seconds each side Standing Splits
20-45 seconds each side Half Moon
20-45 seconds each side Twisting Half Moon
Up to 45 seconds rest. Include a few static stretches for hips, glutes, hamstrings and calves as needed.

CIRCUIT #2:
20-45 seconds each side Crescent
20-45 seconds each side Scissor Hamstring Stretch
20-45 seconds each side Warrior II
20-45 seconds each side Extended Triangle
Up to 45 seconds rest. Include a few static stretches for hips, glutes, hamstrings and calves as needed.

COOL DOWN
Stretch and Roll Out:
Feet
Shins
Calves
IT Bands
Hips/Glutes
Groin
Quads
Hamstrings

NOTES:

You can do this workout one of two ways – More advanced exercisers will want to go through the entire circuit on one side then switch sides.

Beginners may want to give each side a rest after each exercise so may alternate legs on each move.

Some good stretches for during the rest periods can be found here.

Try to lengthen the time you hold each as you become stronger and can hold with good form. However, since you want to move quickly from one move to the next, do not hold so long that you have to rest between moves.

EXERCISE DESCRIPTIONS:

For all the Isometrics in this workout, click here. You can also add some variety and use this basic routine while subbing in some of the other moves!

For instance, especially if the outside of your hips and glutes are tight, you may want to do Twisting Extended Triangle instead.

You can also sub in Warrior I instead of II to hit your hips from a different angle. Mix it up and choose isometrics that target your tightest areas even!