Begin in a staggered stance, with one foot forward. Sink down into an athletic position, ready to jump. Your weight should sink into the hip crease of your front leg. Using your arms to drive the movement in the direction you want to bound, step laterally with your rear foot. Start small, steppin...

The Dead Bug is a simple and effective exercise to strengthen your entire trunk. Lie flat on your back, then raise your arms straight, hands extended high above your shoulders. Your knees should be bent at 90 degrees, knees stacked over the hips. Picture a beetle on its back with its legs in the ...

Discover how your body is designed to move with powerful intervals of Agility and full body exercises, building a foundation for strength and endurance across the different planes of your body. Loaded Movement includes the following Agility, Lower Body, Upper Body, and Core work exercises from th...

Start from standing with a neutral spine, stepping one foot straight back to stagger your stance. Come onto the ball of your rear foot and reach slightly ahead and toward the ceiling with the same arm. Keep your opposite arm extended, reaching down and behind. Focus on lengthening from your toes ...

Find your position on all fours with a neutral spine, knees slightly in front of your hips and hands directly below your shoulders. Squeeze your shoulder blades together, then open them up, returning to a neutral position in between. Turn the insides of your elbows forward to create stability, an...

From standing, step one foot straight back, with your knee bent at 90 degrees hovering just above the ground. Rest your hands on your hips as you lunge to stay level and controlled. The majority of your weight should move down through your front foot, with your knee stacked directly above your an...

As you stand, reach your arms straight out in front of you as if in the top of a Push Up with your hands in fists. Initiating with your shoulders, draw your elbows into the side of your body angled approximately 45 degrees out. Feel your shoulder blades come together without pulling your elbows b...

Come to all fours, with your hands directly below your shoulders and knees slightly behind your hips. Grounded here, round your spine downwards, and then towards the ceiling. Find your neutral spine between these positions before moving forward; your back should remain perfectly straight througho...

From standing, kneel down onto one knee, with your opposite knee at a 90° angle in front. The top of your rear foot should be rested on the floor with stability. Tuck in your pelvis to feel a lengthening stretch in the front of your hip, extending up through your torso. The majority of your weigh...

Bring your body to all fours, wrists below your shoulders and knees behind your hips. Engage your core throughout this plank-like movement. Raise up onto your toes with your heels together, keeping a neutral spine. Unlock your elbows, bending them while you slowly lower your chest through your ar...

The Knee Drive is an Agility variation of the Reverse Lunge. Start in a staggered stance with one foot stepped back. Sink into the crease of your front hip, placing the majority of your weight forward. Pushing into your front foot, release your rear foot off the ground to bring your knee up to yo...

Lay on the floor face down, holding your band with both hands in front of your chest. Raise your head off the ground and rest your chest on your hands. Lift your feet slightly off the ground, reaching your toes out behind you and extending your legs straight back. Squeeze your legs together and a...

This practice will help you connect to your primary breathing muscles to improve your breathing mechanics throughout the day. Quality breath is associated with down-regulating your nervous system, alleviating tension in your neck, improving digestion, as well as strengthening your midsection. Tak...

Start standing with your looped band around your ankles and feet hip width apart. Point your toes straight forward in a parallel line. Maintaining a neutral spine, sit back slightly to sink into the crease of your hips. Feel the outside of your glutes activated in this stance with your weight cen...

This movement combo will warm up your full body and work your mobility in both the hips and spine. To start your T-Spine Twist, stand at top of your mat and begin to soften your knees into a forward fold, exhaling into it. Focus on hinging at your hips and engaging your back to keep from rounding...

The Lunge and Reach is a great combination move that will activate your core, dynamically stretch your hip flexors, and mobilize your spine. Walk forward into your tall plank and step one foot to the outside of your hand, making sure your knee is aligned above the ankle. Ground down through your ...

This gentle mobility exercise will provide relief to your upper spine, chest, and shoulders. Use this move to connect to your breath and relax into each stretch. To begin a Sleepover, lay on your side with your head resting on the floor. Bend your top leg at 90 degrees to bring your knee towards ...

The Side Lunge will work to target smaller, frequently missed muscle groups to gain joint balance and stability in your lower body. From standing, extend on leg in a full step to the side, keeping your other foot planted and bending the knee directly above. Send your hips back and keep your core ...

The Single Leg RDL is a key lower body move to eliminate strength imbalances, improve lower body stability, and protect your knees and hips from injury. From standing, lift one leg lightly off the ground to balance on the other. Soften your knees, and begin to hinge forward at your hips, extendin...

The Rotational Lunge is a great move to challenge your rotational core stability and strengthen your legs. From standing, step back with one foot into a low lunge, knee hovering above the ground. Rotate your upper body towards your front leg with control, bringing the weight down to meet the hip....

The Potato Sack Run will get your whole body moving and activate your core throughout. You’ll need a medicine or slam ball for this one. Prop the ball on your right shoulder, holding it in place with your right hand. When you’re ready, start with a high knee run in place. Keep your core tight and...

Like your Single Leg RDL, the Dead Lunge is a great knee and hip stabilizer that targets your quads and core. Enter a kneeling position with one knee raised in front at 90 degrees in a grounded lunge, knee directly above your ankle. Untuck your back foot and slightly lean forward into your leadin...

The Loaded Row combines a dynamic pull motion with an isolated lunge to get your lower body working. From standing in a neutral stance, step one leg back into a controlled lunge with your knee hovering above the floor. Feel free to rest your knee on the ground at the bottom of your lunge if neede...

The Squat Thruster is an explosive power movement that transfers energy from your hips to your hands. From standing, pull down into a squat, holding both dumbbells in a loaded position at your shoulders. Exhale and stand up with force, allowing the energy to flow from your legs as you extend thro...