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WorkoutsPrograms
- Five-minute push5 min · Beginner
- No-jump full body5 min · Beginner
- Push-up ladder7 min · Intermediate
- Shoulder session28 min · Beginner
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Impact
- Seated hip flexion holdBeginner30 seconds
- Seated quad stretchBeginner30 seconds
Shotgun squatIntermediate10 reps- Shrimp squadIntermediate10 reps
Side jacksBeginner10 reps
Side kicksIntermediate10 reps
Side leg raises ( standing )Beginner10 reps
Side lungesBeginner10 reps
Side lunges ( tap side lunges )Intermediate10 reps- Side slides + squatsIntermediate10 reps
Side split stretchIntermediate30 seconds- Side step on and off boxBeginner30 seconds
Side-to-side jumpsIntermediate10 reps
Side-to-side lungesIntermediate10 reps- Single arm overhead squatAdvanced10 reps
- Single leg bicycleBeginner10 reps
- Single leg box jumpAdvanced30 seconds
Single leg box step-upsIntermediate10 reps- Single leg concentric squatBeginner30 seconds
- Single leg eccentric box squatBeginner30 seconds
- Single leg extensionIntermediate10 reps
Single leg hopsIntermediate30 seconds
Single leg isometric wall squatBeginner30 seconds
Single-leg lunge with kettlebell:Intermediate10 reps- Single leg one leg bentBeginner10 reps
Single-leg side glute pressIntermediate10 reps- Skater squatIntermediate30 seconds
SkatersIntermediate10 reps
SkiersBeginner10 reps
SkippingIntermediate30 seconds- Sled pushIntermediate10 reps
Sliding lateral lungeIntermediate10 reps
Slow squatIntermediate10 reps- Smith machine leg pressIntermediate10 reps
- Smith machine narrow stance squatBeginner10 reps
- Smith machine reverse lungeIntermediate10 reps
- Smith machine sissy squatAdvanced10 reps
Smith machine split squatIntermediate10 reps
Smith machine squatBeginner10 reps- Snap downIntermediate10 reps