• Turkish Get-Up
• Box Jump Sticks
• Incline Plyo Push-Ups
• Decline Burpee
• Lateral Bounds
• Donkey Kick
  #Do AMRAP for 30 seconds, then rest for 30 seconds. Repeat.#

Core moves (1–3): Do each for 30 seconds back-to-back; perform two rounds. Strength moves (4–7): Do each for 30 seconds, resting for 10 seconds in between each move; Do three rounds.

• Forearm Planks
• Slow Bicycle
• Oblique V-ups
• Push-up
• Quadrupled Walk
• Reverse Lunge + Hop
• Jump Squat

Skipping rope is one of the most effective cardio exercises around, per a study that found just 10 minutes a day with the rope was comparable to 30 minutes of jogging. Experts tout the activity's benefits as a certifiable full body workout that promotes good heart health, too.

1 minute for each exercise, or at least 10 reps

• Neck CARs
• Protraction
• Retraction
• Rotation
• Isometric Hold

https://www.instagram.com/p/B4f8HnJniAV/?utm_source=ig_embed

https://www.menshealth.com/fitness/a30209558/ankle-pain/

Strengthen: It’s not always as simple as just strengthening the one muscle that’s weak, but it’s not a bad place to start—especially if you have a more specific pain. Try four-way resisted ankle movements to strengthen the ankle in all four directions: plantarflexion, dorsiflexion, eversion and inversion.

*** Weighted Step-Up With Knee Drive
How to do it: Stand in front of a step or bench, holding a dumbbell in each hand. Step up with right foot, then drive the left knee up toward your chest so hip and knee form a 90-degree angle. Return to start. That’s one rep. Do 8 reps on each side. Repeat for 3 sets total.

The foundational S-E program that every white short La Sierra student began each day with looked like this:

• Side Straddle Hop (aka jumping jacks) - 5 sets
• Push-Ups - x5
• Windmills - 5 sets
• Push-Ups - x5
• Full Bends - 5 sets
• Straddle Hops (jumping jacks w/o arms) - x50
• Push-Ups - x5
• Stride Hops - x50
• Push-Ups - x5
• Toe Hops - x50
• Push-Ups - x5
• Squat Thrusts - 5 sets
• Mountain Climbers - 5 sets
• Push-Ups - x5
• Agility routine - 4 rounds of sprint in place; first two whistles drop to plank - third whistle drop to supine position and roll-over to stand

Adding tempo makes the movement considerably harder and helps you gain more strength and stability, especially in areas of the range of motion you’re currently weakest.

Chin Over the Bar Hold

Handstand Push-Up Negative

Negative Pull-Up

https://www.instagram.com/p/B1dycDonFDD/

EXERCISES:

1. Push-Up (5-10 reps)
2. Shoulder Taps (10-20 total)
3. Plank Hold (30-60 seconds)
4. Air Squat (10-12 reps)
5. Elevated Glute March (12-20 reps total)
6. Supine Hip Flexion (12-20 reps total)
   Complete for 3 -5 rounds!

1. Glute Bridge
2. Pigeon Pose
3. Stacked Knee Glute Stretch
4. Standing Figure-Four Stretch

Building a strong, stable core to help you power your runs means targeting every part of your core—including your obliques.

Try holding 30 seconds on each side for 3 to 5 rounds during your next core workout, then work your way up to holding the position for a full minute at a time. If you’re starting from the scaled version on your knees, extend those legs once you can easily last through the 30 second mark.

To perform the gluteal squeezes, participants were instructed to sit up straight and squeeze their glutes as hard as they could for five seconds before relaxing and repeating. For proper form, they were instructed to sit with their hips and knees at a right angle, knees shoulder-width apart, and the insides of their feet together.

Instructions: For each move, perform as many reps as possible in 20 seconds. Rest for 10 seconds, then continue to the next move. After you’ve completed all four moves, rest for 30 seconds, then repeat the circuit as many times as you’d like.

• Burpee and Tuck Jump
• High Knees
• Sprawl
• Jump Squat

“Nine times out of 10, this is the ab routine I use, and I give to all of my clients,” she says. “It’s easy to modify to all athletic levels, and it’s, of course, a killer ab routine.”

• HIGH PLANK
• DEADBUG
• FULL ROLL-UP
• TABLETOP HEEL TAP
• HIP TIP CRUNCH
• BICYCLE CRUNCH
• QUADRUPED PLANK TAP

Ace this move, own the weight room. Learn how to nail one incredible lift.

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Complete full circuit straight through with minimal rest between exercises. Repeat 2 more times for a total of three rounds.
Include a 1 - 2 min rest between each round.

1. Squat X 10
2. Good Morning X 10
3. Bent Over Row X 10
4. Push-up X 10
5. Pallof Press X 10/side