dynamic warm ups
A quick burst of explosive cardio that works the entire lower body!
Try to land with the ball of the foot and the heel at the same time.
Do not let the weight of your squat land into the outsides of your feet.
Press the inner thighs together when you come narrow and sit as deeply as you can when you go wide.More
Half- Burpee to the Side : it is advisable that you have good to great shoulder stability before you try this, due to the bouncing in and out of plank.
It is also very important that you keep your entire body active when you fall back into plank, so that your hips don’t collapse towards the ground and compress your lower back.More
Jump to the right, fall into plank and tuck right knee then left.
(This will remind you which side you are currently on so you don’t lose count)
Bounce up from plank into ready stance and jump to the left, fall into plank and tuck left knee before right.
Make sure that you are fully landed in your ready stance before you lift off in the opposite direction.
Speed is only good if you have control.More