Pogo Hops - 3 Sets of 6 reps each leg. Focus on staying on the ball of the foot.
Single Leg RDL’s - 3 sets of 6 reps. Keep a slight bend in the knee, and reach just below the knee before coming back to the start.
Flying Shoulder Press - 3 sets of 10 reps. Squeeze the shoulder blades together & keep that tension through the entire rep.
Make sure you have mastered the beginner level exercises before attempting these.
1. Dorsiflexion Mobilization
-Make sure your leg is elevated and stable on a chair/stool/step, etc.
-Clasp your hands infront of your knee, and drive your knee SLOWLY
-The goal is to have your knees direclty over ...
Repeat Jumps - 3 Sets of 10 reps.
Coppenhagen - 3 sets of 6 reps.
Forward Lunges - 3 sets of 7 reps. Focus on putting the weight on the lead (front leg).
Please make sure you have mastered the beginning exercises before attempting the intermediate level exercises.
1. Inversion with Band
-Sit so that the band is at a 90 degrees angle to your body
-Loop the band around the balls of your feet
-Slowly control your foot so the sole of your foot is po...
