Maintain technique. Perform all exercises for three sets without stopping. Not for time. (video below)
*X squats (plyo) start with a deep squat frwd jump into a sissy squat and jump frwd again back into a squat and return the same way. Push through your heels
*land soft, deep, and on your heels
*single leg squats- goal is to bend weight bearing leg to 90 degree. Pushing through the heel.
*maintain midline stabilization through entire movement
*wall sit- knees and hips must maintain 90 degree of flexion. Shoulders and head must stay in contact with the wall
*bridges- lift buttocks past neutral and squeeze gluteals. Push off the backs of the heels not the bottom of your soles.
*Geronimo- feet secure against wall. Fall forward controlled and slow engaging hamstrings. Do not bend at hips.
*maintain midline stabilization, hands by your chest to catch you
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