jimromig: @french_ninja and @thechangenow here's that little "Agility and Stability" speed ladder routine I said I would throw up for you.
Complete 5 laps of each drill before moving onto the next, being sure to step in each box before moving to the next.
Repeat up to 4 times... Or as many times as your heart is calling for.
-Single leg squat to lateral high knees (Start from single leg squat and explode from the heel and pad of planted foot. Maintain postured and hugged spine throughout movement, getting knees passed waist line and pressing in with the ball of foot beneath the big toe (heels up) while stepping light and quick. Work those exhales and get a pause with the single leg squat on each side)
-Lateral crossing plank walk (Keep spine long and hugged in, reaching forward with crown the whole time and back through heels. Keep hips and shoulders level and quiet throughout, not allowing them to lift or roll. Think "cross crawl" as you step, leading with lead leg and rear arm, then switch. Knees and elbows stay locked. Squeeze that ass and "give it" with your hips.
-In-N-Out zig zag/ backwards (keep weight as centered down the line as possible. Be mindful of the ball of foot beneath the big toe pressing into the earth and keeping the heels up. Step light and quick. Working those exhales upon impact.
-Front-back plank walk (See lateral plank walk. Keep "cross crawl" in mind, pressing off the big toe of the side you reach your hand out with. Keep that ass and thighs ever so tight.
Some sweaty ass times ahead 😁😈
Keep it smooth and keep it sweet!
#MedBallAthletics #MBAC #WolfFitnessSystems #FootWork #LadderDrills #AgilityAndStability #AthleticConditioning #UnconventionalFitness #SummerTimeBody #SweatyIsTheNewSexy #GetSweaxy #SweatingLikeAWhoreInChurch #CardioAndCoreAllDay #KeepItLightKeepItTight.
jimromig: @french_ninja and @thechangenow here's that little "Agility and Stability" speed ladder routine I said I would throw up for you. Complete 5 laps of each drill before moving onto the next, being sure to step in each box before moving to the next. Repeat up to 4 times... Or as many times as your heart is calling for. -Single leg squat to lateral high knees (Start from single leg squat and explode from the heel and pad of planted foot. Maintain postured and hugged spine throughout movement, getting knees passed waist line and pressing in with the ball of foot beneath the big toe (heels up) while stepping light and quick. Work those exhales and get a pause with the single leg squat on each side) -Lateral crossing plank walk (Keep spine long and hugged in, reaching forward with crown the whole time and back through heels. Keep hips and shoulders level and quiet throughout, not allowing them to lift or roll. Think "cross crawl" as you step, leading with lead leg and rear arm, then switch. Knees and elbows stay locked. Squeeze that ass and "give it" with your hips. -In-N-Out zig zag/ backwards (keep weight as centered down the line as possible. Be mindful of the ball of foot beneath the big toe pressing into the earth and keeping the heels up. Step light and quick. Working those exhales upon impact. -Front-back plank walk (See lateral plank walk. Keep "cross crawl" in mind, pressing off the big toe of the side you reach your hand out with. Keep that ass and thighs ever so tight. Some sweaty ass times ahead 😁😈 Keep it smooth and keep it sweet! #MedBallAthletics #MBAC #WolfFitnessSystems #FootWork #LadderDrills #AgilityAndStability #AthleticConditioning #UnconventionalFitness #SummerTimeBody #SweatyIsTheNewSexy #GetSweaxy #SweatingLikeAWhoreInChurch #CardioAndCoreAllDay #KeepItLightKeepItTight.
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