General Strengthening

Bunny Hops, Jumps, and Leaps

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Squats

Goal: Leg and Hip Strengthening

  1. Begin by standing with your feet shoulder-width apart, feet pointing straight ahead

  2. Brace your core and lower until your thighs are parallel to the ground by bending your hips and knees

  3. Imagine you’re sitting back into an invisible chair.

  4. As you “sit,” stretch your arms straight out in front of you so they come to shoulder-height

  5. You can put a box or chair behind you that’s at or just below knee height, then lower until you just touch it with your bum to ensure you’re reaching the required depth.

  6. Drive through the heels to stand up and complete the rep.

Repeat for 10 reps

Burpees/Squat Thrusts

Goal: Strength and Endurance

  1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.

  2. Push your hips back, bend your knees, and lower your body into a squat.

  3. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.

  4. Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or your butt stick up in the air, as both can keep you from effectively working your core.

  5. Jump your feet back so that they land just outside of your hands.

  6. Reach your arms overhead and explosively jump up into the air.

  7. Land and immediately lower back into a squat for your next rep.

Sidelying Leg Lifts

Goal: Hip Strength and Stability

  1. Lie on your side with the bottom leg slightly bent at the hip and knee. Keep your top leg straight.

  2. Place your hand (the same hand as the top leg) on the floor in front of you.

  3. Raise your top leg, keeping it straight and the knee pointed straight ahead.

  4. Do not let the pelvis or shoulders roll back.

  5. Lower to starting position.

Repeat 10 times on each side.



Clamshell Exercise

Goal: Hip Strength and Stability

  1. Lie on your side, putting your arm under your head

  2. Place to hand on the floor in front of your belly button

  3. Bend hips and knees in, keeping legs stacked on top of one another

  4. Keeping one foot on top of the other, slowly lift the top knee up toward the ceiling, like a clam opening its shell

  5. Be careful not to let the hep and pelvis rotate backwards by tightening your tummy muscles

  6. Slowly lower top leg back down to starting position

Repeat 10 times on each side.