LINES
WALKING KNEE GRAB
6-8 REPS EACH SIDE
When done correctly, you should feel a stretch in your post leg glute and hip flexor.
Get up on your toes.
ALTERNATING TOE REACH W/ OVERHEAD ARM RAISE
6-8 REPS EACH SIDE
Descend by hinging at the hip, with lead leg flexed and heel on ground.
Keep lead leg close and don’t over-stride.
WALKING LUNGE W/ OVERHEAD ARM RAISE
6-8 REPS EACH SIDE
Raise arms in a Y overhead as you descend to the ground.
Keep your hips forward as you descend to the ground and activate glutes and hip flexors.
Don’t touch the ground with your knee.
WALKING SPIDERMAN W/ OVERHEAD ARM RAISE
6-8 REPS EACH SIDE
Raise knee to chest, then lunge (lead foot planted and rear foot toes) while descending both hands to the ground shoulder width apart.
From this position, rock back so that lead foot toes and rear foot planted, then return to lead foot planted/rear foot toes.
Ascend hand to 12 o clock and slowly descend to address, while contracting upper back.
Opposite arm/leg (right leg out, left hand down and right hand ascends.)
Active glute/hip stretch.
INCHWORMS
6-8 REPS
Don’t wobble hips, activate quads.
HIGH KNEES
2 x 20 yards
High frequency.
A-SKIPS
2 x 20 yards
High frequency.
Hard ground contact (will make ankles more stable.)
Keep hips forward and activate glutes.
BUTT KICKS
2 x 20 yards
High frequency.
CARIOCA
2 x 20 yards
Counter-rotate shoulders to hips.
SIDE SHUFFLES
2 x 20 yards
Maintain space between feet.
Maintain consistent head height.
Chest should be perpendicular with the body's direction.
SECONDARY SPRINT
2 x 30 yards
Begin with a secondary lead, then go into a full sprint.
Decelerate at the end with a firm lead foot.
STEAL SPRINT
2 x 30 yards
Begin with a primary lead, then go into a full sprint.
Decelerate at the end with a firm lead foot.