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: 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: 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: 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: Skater Strides
Exercise: Skater Strides Do: Stay low throughout, keep head and chest lifted, use arms like a speed skater Don’t: bob up and down, or half-ass it and wind up looking like a tap dancer :)
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How to: Plyo >>
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: 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: Thrusters
Exercise: Thrusters Do: Drive up powerfully with legs and hips Don’t: separate the movement into a slow squat and a slow overhead press. Easier: Use lighter weight. Harder: Lift heavier weight (in the video I have 15 lb dumbbells in each hand) See also: Squats, Burpees & Variations Back to all How-To Videos, in alphabetical order…
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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: Strength >>
How-to: Supermans
Exercise: Supermans (to be grammatically correct, should this be Supermen? Or better yet, maybe Superwomen?!) Do: engage your core and glutes before lifting up to hover Don’t: raise hands and feet too high, creating an arch in your back Click here to see all the How-To Videos…
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How-to: Upper Body Warm-Up
Exercise: Upper Body Warm-Up and Mobility Sequence Do: Follow this sequence before doing heavy lifting or extensive upper body training. Don’t: Let your ribs poke forward during pass-throughs, pull-aparts, or cactus arms. Here’s the sequence: 10 Pass-throughs 10 Cactus Arms 10 Wall Push-ups 10 Pull-Aparts – overhand 10 Pull-Aparts – underhand 10 T-Spine roll-outs in each […]
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How-to: Side Lifts
Exercise: Side Lifts Do: Align your head, butt, and heels in one straight line Don’t: Look down at your feet Click here to see all the How-To Videos…
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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: Core >>
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: Crossover Twists with a Ball
Exercise: Crossover Twists with a Ball Do: Keep your shoulders in contact with the mat Don’t: rush, or twist further than you can with control Click here to see all the How-To Videos…
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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: High Bridge with Marching on a Ball
Exercise: High Bridge with Marching on a Ball Do: Keep hips lifted, keep torso as still as possible Don’t: let hips sag Easier: no arms Harder: with arms Click here to see all the How-To Videos…
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How to: Stability >>
How-to: Tricep Rollout on a Ball
Exercise: Tricep Rollout on a Ball Do: Maintain a plank position and neutral neck position Don’t: Pop back up to the starting position (go slowly instead) Click here to see all the How-To Videos…
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How-to: Push-Ups on a Ball
Exercise: Push-Ups on a Ball Variations: FOB Push-ups; FOB single-leg push-ups; HOB push-ups from the knees; HOB push-ups (lowering motion only); HOB full push-ups Do: Practice good standard push-up form Don’t: Allow your shoulders to rise towards your ears Easier / Harder: variations are listed in order of challenge Click here to see all the […]
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How-to: Prisoner Get-Ups
Exercise: Prisoner Get-Ups Do: take your time, and hit all the “Stops”: 1) lie down 2) sit up 3) tuck your knee under 4) rise to kneeling 5) stand up Easier: Use your hands to support Harder: Add weight Click here to see all the How-To Videos…
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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: Lower Body >>
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: Isometric Stride Push
Exercise: Isometric Stride Push Do: Get low, try to push the wall right over!
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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 […]
How-to: Squats & Squat Jump Variations
Exercise: Squats Variations: Squat Jumps, Squat Jump + Tuck Jump Do: Send hips back first, keep chest and head lifted. For jumping variations, do land with soft knees! Don’t: allow weight forward into your toes; look down Easier: If you can’t perform a squat on your own with good form, hold on to e.g. a door frame […]
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How to: Upper Body >>
How-to: Deadlift and Romanian Deadlift
Exercise: Deadlift; Romanian Deadlift Do: Warm up with the bar only. Set up with weight in heels, bar touching shins, chest lifted, shoulders directly above the bar. Pull first, straighten knees second. To lower, hinge at hips, then bend knees when bar is past them. Don’t: lean forward with weight over toes and shoulders forward of the bar; […]
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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: Triceps Push-Up
Exercise: Triceps Push-Up Do: Keep elbows tucked to your sides, practice good push-up form Don’t: allow hips to sag or rise up into a piked position Easier: From the knees Harder: Elevate your feet on a step, bench or chair Click here to see all the How-To Videos…
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How-to: Bench Dips
Exercise: Bench Dips (aka Chair Dips) Do: Keep shoulders down, elbows pointed back Don’t: let your shoulders hunch towards your ears. Easier: Place feet closer to your bench Harder: Elevate feet See also: Triceps Push-Ups, Triceps Roll-outs Back to all How-To Videos, in alphabetical order…
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How to: Agility >>
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: 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: 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: 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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