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Bird Pickers

- focus on lifting your back leg rather than dropping your chest
- be careful - these will rip up your hamstrings!

Box Jumps

- jump and land. Come to full extension before hitting the ground on the way down.


- Yea Burpees!

Burpees (w/ knee push up)

- For those that can't do push-ups from the toes.

Chair Sit

- The little sister of the "L" sit.
- Hold this for time with knees tucked in or one leg extended.


- lower so that your shoulders are lower than your elbows

Hip / Back Extensions

- Great exercise for strengthing the posterior chain muscles

Front Lever / Back Lever

- A gymnastic strength skill
- Try it as shown or with both legs out straight.

Glute / Ham developer Sit up

- I have yet to find an abdominal exercise that puts your abs under more duress, especially when done all the way to the floor.

Jump Rope variations

- be light in your toes and quick with the rope. Practice different patters as soon as you master one.

Double Unders

- 2 swings of the rope for every jump.
- keys: swing the rope FAST, jump high (duh...)
- Practice!

Knees to Elbows

- more difficult - keep your arms straight.
- more, more difficult - keep your knees straight and bring toes to the bar

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