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Anna Workout Drills

GLUTE MEDIUS - DUAL POINT MASSAGER

STEPS

  • Lie on your side with the Dual Point Massager under your hip to support your weight on your arms and feet.
  • Adjust the Dual Point Massager between your hip and pelvis until you find a sore spot.
  • Complete the set on one leg before repeating on opposite side.

COACHING TIP
Place as much weight on the Dual Point Massager as you can tolerate.

FEEL IT
The tension being released in your glute.

LEG CURL (SLIDEZ)

STEPS

  • Lie faceup on the floor with your arms at your sides, legs straight, and heels on a pair of Slidez.
  • Lift your hips off the ground while keeping a straight line from your ankles to your shoulders.
  • Pull the slides toward your butt with your heels while keeping your hips tall.
  • Return to the starting position by slowly extending your legs and pushing the Slidez away from you.
  • Continue for the remainder of the set.

COACHING TIP
Initiate the movement by firing your glutes, keeping them contracted throughout the movement. Keep your hips up towards the ceiling as you pull your heels toward your butt.

FEEL IT
Working your glutes, hamstrings, and lower back.

ALTERNATING WAVES - TRAINING ROPE PRO

STEPS

  • Stand with your feet shoulder-width apart, your weight on the balls of your feet, knees bent, your hips back, your back straight, and eyes forward.
  • Move your hands opposite to one another in an up-and-down motion as if you are slamming the rope to the ground while keeping the rope under a three-foot ceiling. The amplitude of waves you create in the rope should be small.

COACHING TIP
Make sure you’re only moving your arms and hands, the rest of your body should remain still.

FEEL IT
Working your entire body.

GRANNY TOSS – MED BALL

STEPS

  • Stand in an athletic stance with your knees slightly bent and hips back, holding a medicine ball below your waist with straight arms.
  • Keeping your arms straight, lower yourself into a squat.
  • Explode out of the squat by jumping vertically and launching the medicine ball straight up as high as possible.
  • Let the ball bounce to a rest, pick it up, and return to the starting position.
  • Continue for remainder of the set.

COACHING TIP
Extend through your hips and arms while keeping your chest up.

FEEL IT
Working your entire body.