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Straddle L-Sit – Elevated
Elevating the hands in the straddle L-sit enables the athletes to implement this skill into their training before they have the strength, or the mobility to execute on the floor. Cues: Keep the hands flat on the box. This builds wrist mobility and strength. Straddle...
Hip Flexion with External Rotation on Box
Supporting with the front leg in external rotation develops powerful hips and extends functional range of motion. This drill also challenges hip extension in the back leg and will lead to buttery hips when done consistently Cues: Bend the front knee as needed to feel...
Thoracic Mobilization #2
This drill is essential when developing torso mobility for overhead exercises found in weightlifting and hand balancing. Cues: Utilize one of the versions for the entire set Keep the knee locked in place by pushing it forward and focusing to move through the torso...
Lat/Tri Insertion Stretch
This active mobility drill challenges core strength while opening the shoulders in preparation for overhead movements like the handstand Cues: Achieve quality kneeling before advancing to more difficult positions Opening the armpit and maintaining a hollow torso is...
Lat/Tri Insertion Stretch – Thighs Supported
This active mobility drill challenges core strength while opening the shoulders in preparation for overhead movements like the handstand Cues: Adjust the benches or boxes according to your height Prioritize opening the shoulder angle while maintaining a hollow torso...
Pistol Squat
The pistol squat builds unilateral strength in the legs and challenges balance and flexibility Cues: Raise one leg as high as you are able with knee locked and toe pointed Squat down and stand under control while keeping leg high Move under control and maintain...
Scapular Motions
Kettlebell Deadlift
Russian Kettlebell Swing
Cues Start with the kettlebell in front of the body so you have to reach for it With a straight back hike the weight high into the hips and then drive the hips and knees straight to swing the bell away from you The body should be vertical at the top of the swing Pull...