Your Training Toolbox!
Check out our catalogue of over 80 detailed instructional videos. Learn the correct form and get tons of ideas for your next team workout! These videos are organized by area of focus. Some exercises will appear in more than one category. If you’d like, you can organize the videos alphabetically.
How to: Cardio >>
How-to: Duck Walk
Exercise: Duck Walks Do: Take long, low strides Don’t: Pop up between steps Easier: Shorter sustained periods of walking Harder: Keep going! quack!
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How-to: Skater Jumps & Hops
Exercise: Skater Jumps Variation: Skater Jumps & Hops Do: Take speed skater posture, low and bent at the waist. Jump wide and low. For the jump+hop variation, get as much air under your toes on the Hop as you can! Don’t: Pop up and over; transfer your weight to the back foot on each side of the jumps […]
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How-to: Sideways Stairs
Exercise: Sideways Stairs Do: Use “outside” and “inside” leg equally, & remember to swap sides every flight of stairs or two. Don’t: forget to get low and attack the stairs like a speed skater
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How-to: High Knees
Exercise: High Knees Do: Get your knees high! Don’t: look down, let your chest and shoulders sag Easier: fewer reps, go more slowly Harder: step quickly Click here to see all the How-To Videos…
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How to: Plyo >>
How-to: Tuck Jumps
Exercise: Tuck Jumps Do: Get your knees UP! Land with soft knees Don’t: try these before being well warmed up Easier: take small stutter jumps in between each tuck jump Harder: jump higher, go faster Click here to see all the How-To Videos…
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How-to: Side to Side Switches
Exercise: Side to Side Switches Do: Hold weight close to body, use core to control the movement, move quickly and sharply Don’t: swing the weight in large arcs or compensate with a wide stance. Easier: n/a Harder: go faster, use heavier weight. See also: Heismans Back to all How-To Videos, in alphabetical order…
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How-to: Long Jump with Weight
Exercise: Weighted Long Jumps Do: Swing the weight out in front of you, imagine it dragging you forward. Take it slow as you get used to the feeling. Don’t: look for height, or swing the weight above shoulder height. Easier: eliminate the weight Harder: heavier weight, more reps. See also: Long Jump + Tuck Jump Back to all How-To […]
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How-to: Chair Step-Up
Exercise: Chair Step-Ups & Step-Up / Cross-Under Combos* Do: Drive through your heel, all the way up Don’t: Get only halfway up Easier: Standard step up Harder: Double-time, Up and Over variations *check out the Cross-Under squat video for more tutorial on the combo movement.
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How to: Strength >>
How-to: Chair Squats
Exercise: Chair Squats Do: Lower with control, keep your supporting knee pointed straight forward over your toe Don’t: Drop heavily into the chair; allow your supporting knee to cave inward Easier: use a higher platform (bed, arm of a couch), or do with both legs Harder: use a lower platform Click here to see […]
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How-to: Plank – Elbows to Hands
Exercise: Plank – Elbows to Hands Do: Follow all the good form advice for a standard plank; remember to alternate which arm leads Click here to see all the How-To Videos…
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How-to: Walking Push-up
Exercise: Walking Push-up Do: Practice good push-up form Don’t: Allow hips to pike up or sag Easier: Do pushups from your knees; step hand and foot one at a time instead of simultaneously Harder: n/a Click here to see all the How-To Videos…
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How-to: Walking Lunge
Exercise: Walking Lunge Do: Keep head and shoulders lifted, drive up through your front heel Don’t: let your front knee drive forward past your toes, or cave inward towards your centre line. Easier: hold on to a wall for support, don’t bend as deeply Harder / Stability variation: Add a twist, reaching back toward your back heel with the same […]
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How to: Core >>
How-to: Lizard Planks
Exercise: Lizard Planks Do: allow your hips and shoulders to twist with the side knee movement Don’t: let your hips rise up into a pike position Easier: take rests Harder: n/a Click here to see all the How-To Videos…
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How-to: I, Y, & Tees
Exercise: I, Y, & Tees Do: Engage your core and glutes throughout, keep the motions small Don’t: overdo the pulsing motion Easier: take rests Harder: add small hand weights Click here to see all the How-To Videos…
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How-to: Power Push-Ups
Exercise: Power Push-Ups Do: practice good plank and push-up form Don’t: allow your hips to rise or sag Easier: Do push-ups from your knees Harder: n/a Click here to see all the How-To Videos…
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How-to: Bird Dog on a Ball
Exercise: Bird Dog on a Ball Do: engage your back, abs and glutes throughout; keep your neck in a neutral position Don’t: overextend, arch your back Click here to see all the How-To Videos…
How to: Stability >>
How-to: Single Leg Squat
Exercise: Single Leg Squat Do: Engage your core, shoot for a 90 degree bend, try different leg positions Don’t: let your shoulders and head do all the lowering! Easier: hold on to a wall or counter for support Harder: get lower!
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How-to: Chair Squats
Exercise: Chair Squats Do: Lower with control, keep your supporting knee pointed straight forward over your toe Don’t: Drop heavily into the chair; allow your supporting knee to cave inward Easier: use a higher platform (bed, arm of a couch), or do with both legs Harder: use a lower platform Click here to see […]
How-to: Lunge Stretch
Exercise: Lunge Stretch Do: Focus on tilting your pelvis under; keep your knees aligned with your ankles Don’t: let your front knee drive forward past your toes, or cave inward towards your centre line. Easier: Back knee resting on the floor. Back toes can be tucked under, or top of the foot resting on the ground Harder: Rise up to […]
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How-to: Planks with Single Knee Tucks on a Ball
Exercise: Planks with Single Knee Tucks on a Ball (HOB) Do: Try to keep as still as possible in your upper body and trunk Modification: do this from the ground, or with your elbows on the ball if you have wrist pain Click here to see all the How-To Videos…
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How to: Lower Body >>
How-to: Calf Raises with weight
Exercise: Weighted Calf Raises Do: Rise as high as possible; lower with control Don’t: drop down quickly without resistance. Easier: Use lighter weight; use a calf raise machine at the gym. Harder: Lift heavier weight. See also: Calf Raises (single leg) Back to all How-To Videos, in alphabetical order…
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How-to: Long Jump Tuck Jump
Exercise: Long Jump + Tuck Jump Combination Do: Spring up into the tuck jump quickly and vertically. Don’t: jump forward on the tuck jump. Easier: Separate the two jumps with a pause. Harder: n/a See also: Long Jump with Weight, Tuck Jumps, Advanced Tuck Jumps Back to all How-To Videos, in alphabetical order…
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How-to: High Knees
Exercise: High Knees Do: Get your knees high! Don’t: look down, let your chest and shoulders sag Easier: fewer reps, go more slowly Harder: step quickly Click here to see all the How-To Videos…
How-to: Cross-Under Squats
Exercise: Cross-Under Squats Do: Keep head and chest lifted, get hips down low, reach far across with the back leg Don’t: take miniature steps, or only bend forward at the waist instead of bending from the knees
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How to: Upper Body >>
How-to: Mountain Climbers & Spidermans
Exercise: Mountain Climbers and Spidermans For Mountain Climbers, bring your knees straight in towards your chest without touching your front foot to the floor; for Spidermans, bring your front foot to the outside of your hand and transfer your weight to it. Do: Place wrists directly below shoulders Don’t: allow hips to rise up Easier: go […]
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How-to: Planks with Single Knee Tucks on a Ball
Exercise: Planks with Single Knee Tucks on a Ball (HOB) Do: Try to keep as still as possible in your upper body and trunk Modification: do this from the ground, or with your elbows on the ball if you have wrist pain Click here to see all the How-To Videos…
How-to: Tabletop Rollout on a Ball
Exercise: Tabletop Rollout on a Ball Do: Go slowly, with control; bend at the hips; keep your neck neutral Don’t: pitch forward at the hips as though in a plank Click here to see all the How-To Videos…
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How-to: Burpees & Variations
Exercise: Burpees Variations:Half Burpees, Squat Thrusts Do: Hit all the ‘stops’ with good form: Squat, plank, push-up, squat-jump Don’t: Rush through it and sacrifice form Click here to see all the How-To Videos…
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How to: Agility >>
How-to: Heismans
Exercise: Heismans Do: Keep feet fast and light; use your abs to tuck and crunch toward your knee Don’t: look for height – the movements should be lateral Easier: go slower and more deliberately Harder: faster feet!
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How-to: Sideways Stairs
Exercise: Sideways Stairs Do: Use “outside” and “inside” leg equally, & remember to swap sides every flight of stairs or two. Don’t: forget to get low and attack the stairs like a speed skater
How-to: Agility Hops
Exercise: Agility Hops Variations: Front/back, Side-side with feet together; side-side one foot at a time Do: Wear shoes! Use something soft as an obstacle, e.g a rolled towel or t-shirt. Move feet quickly Easier: Go slow Harder: Move quickly! Extend your time Click here to see all the How-To Videos…
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How-to: Long Jump Tuck Jump
Exercise: Long Jump + Tuck Jump Combination Do: Spring up into the tuck jump quickly and vertically. Don’t: jump forward on the tuck jump. Easier: Separate the two jumps with a pause. Harder: n/a See also: Long Jump with Weight, Tuck Jumps, Advanced Tuck Jumps Back to all How-To Videos, in alphabetical order…
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