Coach's Corner

Level 1: March in Place

1. Start in a standing position.
2. March by bringing your opposite arm to opposite knee, bringing your knees up as high as you can.
3. Alternate each arm and leg with every step.

Level 2: High Knees

1. Start in a standing position.
2. Place your hands right in front of your chest with elbows down.
3. Begin to run in place.
4. Bring your knees as high as you can, trying to touch your knees to your hands at chest level.

Level 3: Tuck Jumps

1. Begin standing with your knees slightly bent.
2. Hold your hands in front of you with your arms or elbows at chest height.
3. Jump as high as you can, bringing your knees toward your chest and attempting to touch them to your elbows or hands.
4. Land by straightening your legs out.

Levels 1 & 2: Alternating Supermans

1. Lie flat on your stomach.
2. Reach your hands straight ahead, keeping them by your ears.
3. Lift your opposite arm and opposite leg at the same time.
4. Pause at the top.
5. Continue to alternate.

Level 3: Superman Hold

1. Lie flat on your stomach.
2. Reach your hands straight ahead, keeping them by your ears.
3. Lift your arms and legs at the same time.
4. Keep your head neutral and legs straight.

Level 1: Elevated Mountain Climbers

1. Start in a push-up position on an elevated surface such as a box, bench, or chair.
2. Bring one knee into your chest.
3. Keep your core tight.
4. Keep your shoulders engaged.
5. Alternate bringing your knees into your chest.
6. Start slowly and increase speed as you become comfortable.

Level 2: Mountain Climbers

Move to the ground in a push-up position and follow the same steps as the elevated mountain climber.

Level 3: Extreme Mountain Climbers

1. Start in a push-up position.
2. Jump your right foot forward next to your right hand.
3. Keep your core tight.
4. Keep your shoulders engaged.
5. Switch each foot with every jump.
6. Start slowly and increase speed as you become comfortable.

Level 1: Bird Dogs

1. Start on your hands and knees.
2. Extend your opposite arm forward and opposite leg behind you.
3. Pause at the top.
4. Maintain full control.
5. Alternate opposite arm and leg.

Level 2: Bird Dog Crunches

After pausing at the top, bring your opposite elbow to your opposite knee for a crunch. Extend back out and continue alternating sides.

Level 3: Plank Bird Dogs

1. Start in a plank hold on your elbows and toes.
2. Stack your shoulders directly above your elbows.
3. Keep hands relaxed, head neutral, and core tight.
4. Maintain a straight line from shoulders to heels.
5. Do not raise or dip your hips.
6. Engage your abs and squeeze your glutes.
7. Lift one arm and the opposite leg at the same time.
8. Return to plank and switch sides.
9. Alternate the starting side for each rep.
10. Keep your core tight and hips lifted.
11. Reach a fully extended plank position.

Level 1: Clam Glute Bridges

1. Lie on your side with knees bent.
2. Open your knees while keeping your feet together.
3. Keep hip and shoulder aligned.
4. Place your feet slightly behind you.
5. Lift your leg as high as you can.
6. Squeeze your glutes.
7. Complete both sides.

Level 2: Glute Bridges

1. Lie on your back with knees bent and feet hip-width apart.
2. Lift your hips as high as you can.
3. Squeeze your glutes at the top.
4. Lower your hips.

Level 3: Single-Leg Glute Bridges

1. Lie on your back with knees bent and feet hip-width apart.
2. Lift one leg straight up.
3. Lift your hips as high as you can.
4. Squeeze your glutes at the top.
5. Lower your hips.
6. Complete both sides.

Level 1: Tuck-Ups

1. Start in a hollow body position.
2. Bring your knees into your chest, with arms following the movement.
3. Return to hollow body with arms overhead.
4. In the tuck, sit on your hips rather than your back and stay engaged.

Level 2: V-Ups

1. Start in a hollow hold.
2. Keep your legs straight and lift your toes and upper body together, touching fingers to toes to form a V.
3. Keep your head straight and chin tucked.
4. Return and repeat.

Level 3: Three-Way V-Ups

1. Lie down with lower back pressed into the floor and abs engaged.
2. Place arms overhead with feet relaxed on the ground.
3. Lift your upper body and one leg to meet at the top.
4. Return and repeat with the other leg.
5. Return, then lift both legs and your upper body to meet at the top.

Level 1: Hands-Elevated Burpees

1. Start standing.
2. Place hands shoulder-width apart on an elevated surface.
3. Jump both feet back.
4. Lower your chest to the surface.
5. Jump both feet in.
6. Jump with arms overhead.

Level 2: Squat Thrusters

1. Start on your hands and toes with a neutral head, engaged core, and straight body.
2. Jump both feet to the center of your hands.
3. Bend your knees and lift your arms.
4. Jump both feet back to the starting position.

Level 3: Burpees

1. Start standing.
2. Drop down with hands close to your feet.
3. Lower until your chest and thighs touch the floor.
4. Jump your feet in.
5. Stand up.
6. Jump with arms overhead.

Levels 1 & 2: Candlestick Roll to Sit-Up

1. Start seated with feet together and arms straight by your ears.
2. Slowly lower into a squat, bringing your glutes close to your heels to work hip mobility.
3. Roll backward slowly.
4. On your shoulders, extend your feet toward the ceiling with feet and legs together. Send your feet up, not overhead.
5. Keep arms straight overhead to create the candlestick.
6. Level 1: Roll into a butterfly position and reach for your toes.
7. Level 2: Roll into a seated position with legs straight and reach for your toes.

Level 3: Candlestick Roll to Jump

1. Start seated with feet together and arms straight by your ears.
2. Slowly lower into a squat with your glutes close to your heels.
3. Roll backward slowly.
4. On your shoulders, extend your feet toward the ceiling with legs together, not overhead.
5. Keep your arms straight overhead in the candlestick.
6. Roll forward, quickly bringing your heels toward your glutes.
7. Jump as you return to standing.

Levels 1 & 2: Superman Lifts

1. Lie flat on your stomach.
2. Reach your hands ahead by your ears.
3. Lift your arms and legs together.
4. Keep your head neutral and legs straight.
5. Lower and repeat.

Level 3: Superman Snow Angels

1. Lie flat on your stomach.
2. Reach your hands ahead by your ears.
3. Lift your arms and legs together.
4. Keep your head neutral and legs straight.
5. While lifted, bend your elbows and bring your arms to your sides.
6. Reach your arms forward.
7. Lower and repeat.