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: 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: 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: 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: 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: 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: 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: Tuck Jumps – Advanced Variations
Exercise: Tuck Jumps – Advanced Variations Do: Get low to start every jump. Power up as high as possible and tuck both knees to chest. Attempt to stick the landing each time. Don’t: do these without a very good warm-up. Easier: take more rest between jumps. Harder: n/a See also: Long Jump with Weight, Tuck Jumps Back to […]
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How to: Strength >>
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: 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: Roll-downs on a Ball
Exercise: Roll-downs on a Ball Do: Roll slowly and with control, initiate the roll-down by tucking your pelvis under Don’t: Start sitting in the centre of the ball, or go too quickly Harder: Raise one arm at a time as shown
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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: Core >>
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: V-Sit
Exercise: V-Sit Do: keep head and chest lifted, try to keep a flat low back Don’t: round your back Easier: support yourself with hands behind your knees Harder: longer balances 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: Leg Circles
Exercise: Leg Circles Do: Keep your trunk as still as possible; keep circles small enough to allow this control. Easier: smaller circles Harder: larger range of motion Click here to see all the How-To Videos…
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How to: Stability >>
How-to: Flying Plank Push-Up
Exercise: Flying Plank Push-Up Do: Keep your hips neutral – flat line from your head down to your heels; do a full push-up; try to keep your hips and shoulders square to the floor when doing the “flying” Don’t: Allow your hips to rise up or sag Easier: Do push-ups and/or flying from your knees […]
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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: 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: V-Sit
Exercise: V-Sit Do: keep head and chest lifted, try to keep a flat low back Don’t: round your back Easier: support yourself with hands behind your knees Harder: longer balances Click here to see all the How-To Videos…
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: 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: 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…
How-to: Split Squat with Raised Leg
Exercise: Split Squat with Raised Back Leg Do: Place about 70% of your weight on the front foot. Drive through the heel of the front foot to rise up. Don’t: allow front knee to cave inward. Easier: Do standard split squats instead Harder: lift heavier weight See also: Split Squats, Lunges Back to all How-To Videos, in alphabetical order…
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How to: Upper Body >>
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: 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: Walkout Push-ups on a Ball
Exercise: Walkout Push-ups on a Ball Do: Maintain a plank position and neutral neck position; alternate which hand leads the march Click here to see all the How-To Videos…
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How-to: Upper Body Stretch
Exercise: Upper Body Stretch Sequence Do: Just follow along and hold each stretch for 30 seconds minimum! Here’s the list: Chest stretch on the wall (or door stretch) Door frame back stretch Forearm stretch – inside and outside Back to all How-To Videos, in alphabetical order…
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How to: Agility >>
How-to: Tuck Jumps – Advanced Variations
Exercise: Tuck Jumps – Advanced Variations Do: Get low to start every jump. Power up as high as possible and tuck both knees to chest. Attempt to stick the landing each time. Don’t: do these without a very good warm-up. Easier: take more rest between jumps. Harder: n/a See also: Long Jump with Weight, Tuck Jumps Back to […]
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!
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 […]
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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