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: 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: 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…
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 […]
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: Plyo >>
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: 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: 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: 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 […]
How to: Strength >>
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: 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.
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 […]
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…
How to: Core >>
How-to: Clamshells
Exercise: Clamshells Do: Line up your shoulders, hips, and heels on a straight line Don’t: Race through the reps Click here to see all the How-To Videos…
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…
How-to: Plank
Exercise: Plank Do: Keep hips in line with heels and the crown of your head, keep arms “pulled out” of their shoulder sockets Don’t: drop or raise hips, sink into your shoulders Easier: plank from the elbows on all fours Harder: from the wrists; raising one arm or one foot; raising one arm and foot […]
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…
How to: Stability >>
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: 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!
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
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…
How to: Lower Body >>
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 :)
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…
How-to: Sumo Squats & Variations
Exercise: Sumo Squats Variations: Sumo-Squat-Tiptoe, Sumo Squat Pulses Do: Rotate your legs from the hip, use adductors (inner thighs) and glutes (booty) to hold this rotation throughout Don’t: Turn your feet out further than your hip flexibility allows; Don’t: Allow your knees to bend forward in front of your ankles! Easier: n/a Harder: add weight […]
How-to: Calf Raises
Exercise: Calf Raises Do: Rise and lower with control; distribute weight evenly across the balls of your feet. Don’t: let your heels splay out to the sides. Easier: hold on to a wall for stabiity Harder: one-leg calf raises; add weight
How to: Upper Body >>
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 […]
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…
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…
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…
How to: Agility >>
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…
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: 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 :)
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!