Heiden Circuit

Lunges

  • start on one leg
  • dip down to generate a powerful push off to the opposite leg as you propel your body forward at a 45 degree angle
  • while minimizing ground contact time, load on the opposite leg & perform a quick but powerful push propeling the body forward at a 45 degree angle
Exercise Category: 

Lateral Lunges

  • start in an athletic position with knees over toes & slightly bent
  • drive the ouside leg laterally through the ground & sit into the opposite hip keeping the hip, knees & toes in alignment
  • push up on that same leg to bring the body back to the starting position
  • repeat on both side keeping the torso as upright as possible
Exercise Category: 

Striding Lunges

  • start in an athletic position with knees over toes & slightly bent
  • drive forward and execute a walking lunge at a faster pace
  • Keep the head level so you are not bobbing up and down
Exercise Category: 

Lateral Striding Lunges

  • start in an athletic position with knees over toes & slightly bent
  • drive the outside leg laterally through the ground, propelling the body laterally into the air
  • land on the opposite leg & perform an explosve cross under with the opposite leg
  • repeat these two motions, trying to get maximum distance from each push
Exercise Category: 

Undulating Lunge

  • start in a lunge position with the knee in line with the front toes
  • the back leg slightly off the ground
  • while lowering the front leg into a stationary lunge position, pull down & push up in very small movements as the lunge is happening from top to bottom & back to top
Exercise Category: 

Undulating Squats

  • start in a squat poistion with knees over toes
  • feet roughly hip width apart
  • while performing a full squat, pull down & push up in very small movements as the squat is happening from top to bottom & back to top
Exercise Category: 

Lateral Squat and Leg Lift

  • start with feet outside the hips & toes pointed directly forward
  • push the hips back while maintaining an upright torso to sit in the lateral squat
  • once in this position, stabilize on that leg before raising the opposite leg off the ground for 1-2 seconds
  • set the leg back on the ground & push back to the starting position before moving to the other side
Exercise Category: 

Lunge Jumps

  • start in a lunge position with the knee in line with the front toes
  • the back leg slightly off the ground
  • drive through the floor with the front leg & switch leg position mid-air
  • when landing on the opposite foot, decelerate quickly before driving through the floor back into the air
Exercise Category: 

Overhead Discuss

  • stand with feet just outside shoulder width & toes slightly pointed outward
  • bend & twist toward the outside right ankle
  • from there bring your arms across your body, above your head and across your body to the opposite ankle
  • it should be one fluid motion from a mini squat to standing to a mini squat
Exercise Category: