Lesson Progress
0% Complete
| Warmup | Sets | Time | Video Link |
| Jog or jump rope | 3 | 30s | View Video |
| lunge with overhead reach | 3 | 30s | View Video |
| leg swings front and back | 3 | 30s/side | View Video |
| leg swings side to side | 3 | 30s/side | View Video |
| Exercise | Sets | Reps | Video Link | Notes |
|---|---|---|---|---|
| A1) Hamsting slide-ins | 3 | 10 | View Video | If you can’t keep your butt off the ground the whole time, try to keep it up as you slide IN, then put it down as you push the sliders back out. |
| A2) Hollow body | 3 | 20-40s | View Video | |
| B1) Single leg deadlifts | 3 | 12 | View Video | |
| B2) elevated band hip thrusters | 3 | 20 | View Video | |
| B3) Internal rotations | 3 | 3, 5s holds on each side | View Video | |
| B4) hollow body crunches | 3 | 10 | View Video | If you can’t keep your lower back on the ground, bend your knees |
| | | | | |
| C1) single leg calf raise | 3 | 15 per side | View Video | Hold at top! |
| C2) wall toe taps | 3 | 15 | View Video | |
| C3) big toe raises | 2 | 30 | View Video | |
| C4) big toe band press down | 2 | 15 | View Video |
Post-Practice or Training Stretches
| Stretch | Time | Video Link |
| plantarflexion strech | 2 min | View Video |
| plantarfascia stretch | 2 min/side | View Video |
| yoga block calf stretch | 2 min/side | View Video |
| hamstring stretch | 2 min/side | View Video |
| wall quad stretch | 2 min/side | View Video |
| wall hip flexor stretch | 2 min/side | View Video |