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: Lunge Jumps
Exercise: Lunge Jumps Do: Jump high! Keep your chest and head lifted Don’t: Allow your front knee to cave in towards centre, or push forward past your toes Easier: Go slower, step between positions instead of jumping Harder: n/a Click here to see all the How-To Videos…
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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: 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: 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: Plyo >>
How-to: Frog Jumps
Exercise: Frog Jumps Do: Jump for distance, not height, try to minimize the number of hops backward you need to get back to your starting point
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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: 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: 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: Strength >>
How-to: Forward Lean-Over Lunge
Exercise: Forward Lean-Over Lunge Do: Take a big enough step forward that your back leg is fairly straight; push through your heel to “spring” back to the starting position Don’t: let your front knee “cave in” towards your centreline – instead keep you knee tracking right over your ankle Easier: n/a Harder: Add weight
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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 […]
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How-to: Pass The Ball Situps
Exercise: Pass The Ball Situps Do: Keep head lifted, keep low back in contact with the mat at all times Don’t: Rush Easier: only lower your legs to 45 degrees Harder: lower your legs to within inches of the floor Click here to see all the How-To Videos…
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How-to: Praying Mantis Plank
Exercise: Praying Mantis Plank Do: Return to good plank form between each rep Easier: Touch outstretched foot to floor near hand, instead of touching hand & foot in the air; or leave both hands in place and just reach your foot out. Click here to see all the How-To Videos…
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How to: Core >>
How-to: Dead Bugs
Exercise: Dead Bugs Do: Keep your low back pressed HARD into the ground! Breathe out forcefully as you touch down. Go slowly. Don’t: Bicycle – it’s one leg at a time. Easier: n/a Harder: 1) Add arms in opposition – raise right arm overhead towards the floor while you lower your left leg, and alternate. 2) Lie down with head […]
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How-to: Push-Up Progression
Exercise: Push-Up Progression A simple trick for progressing to a full push-up if you can’t do any (or very many) yet! Practice at your lowest comfortable hand position. Work up to where you’re comfortable with 3 sets of 10 to 15 reps at one position, before you progress to the next lower hand elevation. Back to all […]
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How-to: Push-Ups
Exercise: Push-Ups Do: Place hands slightly wider than shoulder width apart, point elbows about 45 degrees away from your torso, get to a 90 degree bend in your elbows at the bottom position Don’t: allow your hips to rise up or sag Easier: do push-ups from your knees Harder: place feet close together (works stability); elevate […]
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How-to: Seated Hip Tilts and Swivels
Exercise: Seated Hip Tilts and Swivels Do: Go slowly, with control, using small movements Don’t: rush Click here to see all the How-To Videos…
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How to: Stability >>
How-to: Bridge – Feet on a Ball
Exercise: Bridge – Feet on a Ball (FOB) 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: Swimming on a Ball
Exercise: Swimming on a Ball Do: Maintain a straight line from head to heels, keep your neck neutral, engage your abdominal muscles Don’t: Overextend/arch your back, look up or look down Click here to see all the How-To Videos… Click here to see all the How-To Videos…
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How-to: Split Squat
Exercise: Split Squat Do: Keep chest lifted, stance wide enough that both knees bend to 90 degrees but no further Don’t: Allow your front knee to cave inward Easier: n/a Harder: add weight Click here to see all the How-To Videos…
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How to: Lower Body >>
How-to: Lunges with Weight
Exercise: Weighted Lunge Do: Warm up with the bar only. Keep knees over toes. Drive through the heel of the front foot to rise up. Keep chest and head lifted. Don’t: allow front knee to cave inward, or take too large a step forward. Easier: Do split squats instead Harder: lift heavier weight See also: Split Squats, Lunges Back to all How-To […]
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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: 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: Isometric Stride Push
Exercise: Isometric Stride Push Do: Get low, try to push the wall right over!
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How to: Upper Body >>
How-to: Planks with Knee Tucks (FOB)
Exercise: Planks with Feet on the Ball & Knee Tucks Do: Initiate the movement by lifting your hips up Easier: straight knee tucks Harder: Side to side knee tucks Click here to see all the How-To Videos…
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How-to: Hollow Body Holds + Rocks
Exercise: Hollow Body Holds, Hollow Body Rocks Do: Keep your low back pinned to the floor, engage your lats, glutes, and basically everything! Don’t: Crunch your chin to your chest. Easier: Knees bent to a tabletop position Harder: Arms overhead (biceps to ears); Hollow Body Rocks can be done after you master this position. See also: Planks, Push-ups Back to […]
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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…
How-to: Praying Mantis Plank
Exercise: Praying Mantis Plank Do: Return to good plank form between each rep Easier: Touch outstretched foot to floor near hand, instead of touching hand & foot in the air; or leave both hands in place and just reach your foot out. Click here to see all the How-To Videos…
How to: Agility >>
How-to: Frog Jumps
Exercise: Frog Jumps Do: Jump for distance, not height, try to minimize the number of hops backward you need to get back to your starting point
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…
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: 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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