Get on all fours with your knees slightly above the ground. Crawl forward by taking a tiny step with your right arm and left leg at the same time, and then another step with your left arm and right leg. Alternate while keeping your hips low and your head up.
Make it harder by crawling backward or sideways. (This will kick your ass in about 45 seconds.)
Pull-ups are a phenomenal exercise to build a strong grip and wide back. But you can also amp up those ho-hum pull-ups with this variation that blasts your core, too.
Grab a pull-up bar and lift your legs in front of you so your body forms an L. Hold this position and perform your pull-ups. At the top of your pull-up, make sure your chest is up and your shoulders are pulled back.
Single-Leg Hip Bridge
Lie on the ground with your knees bent and feet flat on the floor. Drive through your heels and squeeze your glutes to push your hips up. Repeat. Do not use your lower back to pull yourself up; the force should be exclusively generated by glute contraction.
Single-Leg (Pistol) Squat
Stand on a bench or tall step facing parallel to the edge with one foot over the edge. Squat down and try to touch your bottom leg to the ground, then pull yourself up with the leg on the bench without pushing with your bottom leg.
Challenge yourself with a higher surface.
Forget that. With this version, you’ll slash your time and skyrocket your core activation.
Get into a plank position, pull your shoulders back, and squeeze your glutes. Bring one hand to your forehead in a salute position and hold for three seconds before switching arms. Prevent your hips from twisting as you salute.
Start in a pushup position and lift your hips as high as you can; keep your legs straight and let your head go between your arms. That’s a “pike position.” Now, push yourself up and down.
To make it harder, elevate your feet on a bench or on steps.
Split Squat Jumps
Start in a split-stance: one foot far in front of the other with a very narrow width. (You want your stance to be long enough that when you squat down to the floor, both knees make 90-degree angles.) Squat down and explode into the air. Quickly switch legs and land in an opposite split-stance. Alternate between legs.
Start in a pushup position. As you lower yourself, pull one knee toward that same side’s elbow. (At the bottom of the pushup, you’ll look like Spider-Man climbing a building.) As you rise, bring your leg back. Repeat on the other side and continue alternating.
If you can’t reach the ground with your knee, that’s fine -- just go as low as you can.
Instead, add a small hill. This turns the sprint into a “self-limiting exercise,” which automatically encourages good technique. For example, when you sprint uphill, you’ll strike the ground with the correct part of your foot and create a better stride.
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