LIZARD HOP
This explosive exercise builds upper-body strength, increases hip mobility, and creates core stability. Keep your movements quick and controlled to gain the most benefit.
progression
| LEVEL 1: | Mountain Climber | |
| LEVEL 2: | Grasshopper | |
| LEVEL 3: | Lizard Hop |
Begin in a staggered push-up position with your left hand ahead of right. Bend your left leg so that your foot is on the floor slightly to the side of the left hip.
Bend your elbows slightly and engage your core. Imagine loading a spring full of energy and then explode, pressing through the floor and switching your hands and feet in the air.
Land softly with your right hand in front of the left, and your right leg bent.
STAR
This plyometric powerhouse combines the squat jump and the jumping jack, resulting in a challenging exercise that will get your heart pumping and your quads burning.
progression
| LEVEL 1: | Jumping Jack | |
| LEVEL 2: | X-Jack | |
| LEVEL 3: | Star |
With your body weight in your heels, inhale as you bend at the knee, lowering into a squat position and wrapping your arms loosely around your shins.
Engage your core and exhale as you jump and explode through your heels into the air. Open your arms and legs as wide as you can, making a “star” shape.
Land as softly and silently as possible, bending slightly at the hips, knees, and ankles to decelerate the body.