T-STAND
Lengthen the hamstrings and challenge your balance in this yoga-inspired, functional exercise. While it may seem simple, it will fatigue your hamstrings, glutes, and lower back if done correctly.
progression
| LEVEL 1: | T-Stand | |
| LEVEL 2: | T-Stand Kick | |
| LEVEL 3: | Log Hop T-Stand |
Stand with feet together and arms at your sides.
Inhale and slowly bend from the hips, lowering the torso and extending the arms. As you fold forward, raise one leg until torso, arms, and leg are parallel to the floor.
Exhale as you lift the torso and lower the leg in one fluid motion. Repeat with the opposite leg.
SQUAT JUMP
A metabolic-boosting super exercise, the squat jump requires focus and coordination. It works all the large muscles of the lower body, including the quads, glutes, and hamstrings.
progression
| LEVEL 1: | Squat | |
| LEVEL 2: | Squat Jump | |
| LEVEL 3: | In and Outs |
Stand tall with your core engaged, your feet shoulder width apart, and your toes pointing forward.
With your body weight in your heels, inhale as you bend at the knee and lower your body as if about to sit in a chair.
Engage your core and exhale as you jump up, pushing through the heels.
Land as softly and silently as possible, bending at the ankles, knees, and hips to decelerate the body.