top of page
Complete Exercise Library
ALTERNATING REVERSE HYPER EXTENSION
This fun and unique reverse hyper extension variation targets the glutes, while moving your legs through both resisted hip flexion and extension. All you need is a box, a couch, a coffee table, and a band, and you’re set! Feel the burn EXECUTION: fold your body over a box (or bench) right at your hip crease. Tighten your abs, pulling your ribs downward and into the box. While maintaining tension in your abs, push one hip forward into the box using your hip flexor while lifting the other leg back and into the air until it is fully extended and parallel to your torso. You should feel your glute and your abs working, not your lower back AVOID: do not arch your lower back or lift your leg higher than you need to.
ALTERNATING STEP UP JUMPS
This exercise is great for the development of power, and can be used as a tool to improve your vertical! If you do not have access to weights, then this exercise can also be used as a progression for the step up! EXECUTION: hinge at your hips, push your butt back, take a deep breath in, and jump upward. Extend fully at the ankle, knee, and hip so that your body is completely upright and not hunched over when you are in the air. Switch feet in midair, and land in the hinged position, ready for your next rep. MAKE SURE THAT: Your feet are always both facing forward, your elbows stay bent at 90 degrees as they swing, your lower abs are always fully engaged to brace your midsection. MODIFICATION: if this variation is too difficult for you, then do not alternate. Perform all jumps on the same side before switching. If you want more of a challenge, then hold an object in one hand
AMERICAN STYLE KETTLEBELL SWING
Every kettlebell swing variation- American, Russian, knee dominant, hip dominant, full reset, or any combination of these and more - has its utility. Application is key! The American swing is great for improving overhead stability and eccentric control (lowering mechanics). If you wish to optimize your power output from a stand still, then resetting in-between reps is beneficial. You can perform this movement with a heavy household item, a dumbbell, or a kettlebell. Here’s how: EXECUTION: position the kettlebell so that it is comfortable when you are bent over with your hips back, your torso parallel to the ground, and your arms fully extended. Forcefully pull the kettlebell into your body and between your legs. Next, drive your feet into the ground, squeeze your glutes and thrust your hips forward as quickly and as forcefully as you can. Try to generate enough momentum for the kettlebell to float upward. While overhead, flex your wrists so that the kettlebell doesn't hit the back of your wrists. Control the descent by following the same pattern downward, and reset to your starting position. Repeat! Be aggressive! AVOID: Do not hyper extend your lower back as you thrust your hips upward. Use your glutes and abs to generate force, not your back. MODIFICATIONS: if you would rather focus on staying tight while stringing a bunch of reps together, then simply do not reset in-between reps. As soon as the kettlebell has descended as is in-between your thighs, thrust upward!
COMPLETE EXERCISE LIBRARY
bottom of page