Free Workout Guides

Exercise 1: Cable Stride

Requires:
This exercise requires an adjustable cable system. The
machine's adjustable arms should be vertically positioned,
pointing downward, with the cable strap on the ground.

About:
This exercise develops strength globally through the body.
Movement in opposing limbs counter balance one another to
create stability through the middle of the body.

How:
Go into a reverse lunge position and come up and drive the knee.
As you do this, pull a cable and raise your right arm.
Do:

2 sets of 15 reps on each side

Exercise 2: Cross Over Wall Drill

Requires:
This exercise will require you to have about 30 ft or 10 m of
runway space.

About:
This exercise applies the principals of stabilizing through the
spine, through the pelvis, and extension in the hip. By having the
pelvis in the correct position, you will work the muscles in the
backside of the body.

How:
In the A March, you are going through a marching motion. March
while keeping your knees together, body tall, and keep up on the
toe on the bottom leg, remember to keep stable through the body.
The A Skip is more dynamic. You are doing a similar motion but
as a skip. Again you will have full extension on your back leg.

Do:
Do this drill 5 times

Exercise 3: Cross Over Lunge

Requires:
This exercise will require you to have about 30 ft of runway
space.

About:
This exercise will help you create efficient cross over motion.

How:
Drive your knee up high, bring it across your body into a cross
over position and then lunge. Repeat this motion on both sides,
alternating from one knee to the other. It is really important to
keep your hip facing forward, the knee facing forward, and the toe
facing forward in your front leg.

Do:
2 sets of 15

Exercise 4: Hurdle Cross Over

Requires:
This exercise requires a set of step hurdles (you can use a set of
4, 8, or 12.)

About:
This exercise will help you create efficient cross over motion.

How:
In a cross over motion, weave through a set of hurdles that have
been spaced apart 1 - 2 feet.

Do:
2 sets of 15