Overview: Sprint to Drop step sprint prepares athletes for a more advanced change of direction skill development. Set Up: Create a box for guidelines. Increase the distance as endurance increases. Shown are 8 cones spaced 4 yards away from one another in the shape of a rectangle. Movement Pattern: Sprint and break down to a square base. Drop step the direction of the next cone. Eyes forward sprint diagonally to next cone. Repeat! Regressions: Pause at each cone. Home Gym consulting Remote Training Strength Training Contact List: Website: mtotraining.com Subscribe: https://youtube.com/@mtotrained Contact me: mtolympustrained@gmail.com Follow Insta: @Postedby_Law Follow Twitter @Postedby_Law Products used in video: Basic page description: This YouTube page was created to share and display the Fitness inn Training way... Our style and our efforts separate us from the pack. From one video to the next Fitness Inn is dedicated to giving you accurate and factual fitness and training information. The products seen in these videos are the products that I love and use everyday. Comment questions below!!!!!!

Bodyweight Reverse Lunges Objective: Bodyweight reverse lunges are a highly effective lower body exercise that targets the quadriceps, hamstrings, and glutes while also engaging the core for stability. This simple yet powerful movement helps improve balance, coordination, and overall lower body strength. Instructions: Starting Position: Stand tall with your feet hip-width apart and your hands on your hips or relaxed by your sides. Execution: Take a step backward with your right foot, landing on the ball of your right foot. Lower your body until both knees are bent at approximately 90-degree angles. Your left knee should be directly above your left ankle, and your right knee should hover just above the ground. Keep your torso upright, and your weight evenly distributed between both legs. Return to the Starting Position: Push off with your right foot, bringing it back to the starting position. Repeat the movement on the other leg by stepping back with your left foot. Repetitions: Perform the desired number of repetitions on each leg. Start with 10-12 repetitions per leg and adjust as needed based on your fitness level. Tips: Maintain a controlled and steady pace throughout the exercise. Focus on keeping your chest up and your core engaged to stabilize your spine. Ensure that your front knee stays in line with your ankle, preventing it from extending beyond your toes. Find a comfortable stride length for your reverse lunges to avoid overextending or putting excessive stress on your joints. Variations: Walking Reverse Lunges: Instead of returning to the starting position after each lunge, step directly into the next lunge, creating a walking motion. Jumping Reverse Lunges: Add an explosive element by jumping between lunges, switching your legs mid-air. Pulse Reverse Lunges: Hold the lowered position of the lunge for a moment and pulse up and down before returning to the starting position. Safety Precautions: If you have knee or joint issues, consult with a fitness professional or healthcare provider before attempting reverse lunges. Start with a moderate number of repetitions and gradually increase the intensity as your strength improves. Perform the exercise on a flat, non-slip surface to ensure stability.

Burpees Objective: Burpees are a full-body, high-intensity exercise that combines strength training and cardiovascular conditioning. This dynamic movement engages multiple muscle groups and helps improve endurance, agility, and overall fitness. Instructions: Starting Position: Begin in a standing position with your feet shoulder-width apart and your arms at your sides. Squat Down: Lower your body into a squat position by bending your knees and lowering your hips. Plank Position: Place your hands on the floor in front of you, shoulder-width apart. Jump or step your feet back, landing in a plank position with your body in a straight line from head to heels. Push-Up: Perform a push-up by lowering your chest to the ground while keeping your body in a straight line. You can modify by dropping to your knees for the push-up if needed. Jump or Step Forward: Jump your feet back toward your hands or step them forward, returning to the squat position. Jump Up: Explode upward from the squat position, reaching your arms overhead. Perform a vertical jump, reaching as high as you can. Land and Repeat: Land softly and immediately go into the next repetition by moving back into the squat position. Repetitions: Start with 8-10 repetitions and gradually increase the number as your fitness level improves. Tips: Keep a brisk and steady pace to maximize the cardiovascular benefits. Maintain proper form throughout each phase of the burpee. Engage your core to stabilize your body during the plank position and jump. Land softly to reduce impact on your joints. Variations: Burpee with Tuck Jump: Add a tuck jump at the end of the burpee by bringing your knees towards your chest. Burpee with Lateral Jump: Instead of jumping straight up, jump laterally to the right or left after returning to the squat position. Burpee with Mountain Climbers: Add a set of mountain climbers in the plank position before returning to the squat position. Safety Precautions: If you have any existing health concerns or injuries, consult with a fitness professional or healthcare provider before attempting burpees. Focus on maintaining good form to prevent unnecessary stress on your joints. Start with a manageable number of repetitions and progress gradually to avoid overexertion.

Ab Crunches Objective: Ab crunches target the muscles of the abdominal region, specifically the rectus abdominis, helping to strengthen and tone the core. This exercise is effective for building abdominal endurance and promoting overall core stability. Instructions: Starting Position: Lie on your back on a mat or a comfortable surface. Bend your knees, keeping your feet flat on the floor, hip-width apart. Place your hands gently behind your head, avoiding pulling on your neck. Engage Your Core: Inhale and engage your core muscles by pulling your belly button toward your spine. Ensure your lower back remains in contact with the mat throughout the exercise. Crunching Movement: Exhale as you lift your head, neck, and shoulders off the mat. Keep your gaze towards the ceiling, avoiding pulling on your neck with your hands. Focus on contracting your abdominal muscles as you lift, bringing your chest towards your knees. Peak Contraction: Hold the contracted position for a moment, emphasizing the peak contraction of your abdominal muscles. Lowering Phase: Inhale as you lower your head, neck, and shoulders back down to the mat, returning to the starting position. Ensure a controlled descent to maximize muscle engagement. Repetitions: Begin with 15-20 repetitions and adjust as needed based on your fitness level. Tips: Keep your movements slow and controlled to maximize muscle engagement and minimize strain. Avoid pulling on your neck with your hands, as this can lead to unnecessary strain. Focus on using your abdominal muscles to lift your upper body rather than relying on momentum. Variations: Reverse Crunches: Lift your legs off the ground, bending your knees at a 90-degree angle, and bring them towards your chest during the crunch. Oblique Crunches: Rotate your torso during the crunch, bringing your right elbow towards your left knee and vice versa to target the obliques. Double Crunches: Combine the upper and lower body movements by lifting both your upper and lower body towards each other. Safety Precautions: If you have any existing back issues or health concerns, consult with a fitness professional or healthcare provider before attempting ab crunches. Focus on quality over quantity to prevent unnecessary strain on your neck and lower back. Ensure your movements are controlled, and avoid using momentum to lift your upper body.

Diamond Push-Ups Objective: Diamond push-ups are a variation of the traditional push-up that primarily targets the triceps, chest, and shoulders. This exercise also engages the core and works on overall upper body strength and endurance. Instructions: Starting Position: Begin in a plank position with your hands placed close together under your chest, forming a diamond shape with your thumbs and index fingers. Body Alignment: Ensure your body forms a straight line from head to heels, engaging your core to maintain stability. Keep your hands directly beneath your chest, and your elbows pointing slightly backward. Downward Phase: Inhale as you lower your chest towards the diamond shape formed by your hands. Keep your elbows close to your body, allowing them to naturally point back rather than flaring out to the sides. Lowest Point: Lower your body until your chest is just above the ground or as far as your strength allows. Upward Phase: Exhale as you push through your palms, extending your arms and returning to the starting position. Keep your body in a straight line throughout the upward phase. Repetitions: Aim for 12-15 repetitions, adjusting as needed based on your fitness level. Tips: Keep your core engaged throughout the exercise to maintain a straight body line. Focus on the triceps and chest muscles as you push up. Maintain control throughout the entire range of motion. Variations: Incline Diamond Push-Ups: Place your hands on an elevated surface, like a bench or step, to decrease the intensity. Decline Diamond Push-Ups: Elevate your feet on a sturdy surface to increase the difficulty and engage your upper chest. Staggered Diamond Push-Ups: Stagger your hands so that one hand is higher than the other, then switch hand positions between sets. Safety Precautions: If you have wrist issues or any existing shoulder problems, consult with a fitness professional or healthcare provider before attempting diamond push-ups. Start with a manageable number of repetitions and gradually progress as your strength improves. Focus on maintaining proper form to prevent unnecessary strain on your wrists and shoulders.

Overview: Spinal Alignment using Adductor as a stabilizer and elbow on floor to force shoulder to stabilize upper body. Adding a march as you progress can increase the difficulty. Points of Contact: Elbow on the floor, top leg on the bench and marching bringing your leg up almost as if you are running on your side. Movement Pattern: With your legs extended, pull your thigh up to a 90 degree angle. Regressions: Place bottom leg on the ground and lift it up slowly. Home Gym consulting Remote Training Strength Training Contact List: Website: Subscribe: https://youtube.com/channel/UCNf1UPBAQ_bbIRf3wsArslw Contact me: Fitnessinntraining@gmail.com Follow Insta: @Postedby_Fit Follow Twitter @Postedby_Fit Products used in video: Basic page description: This YouTube page was created to share and display the Fitness inn Training way... Our style and our efforts separate us from the pack. From one video to the next Fitness Inn is dedicated to giving you accurate and factual fitness and training information. The products seen in these videos are the products that I love and use everyday. Comment questions below!!!!!!

Overview: Single arm bench press allows you to focus on one side while at the same time allowing you to spot yourself with the off hand. Points of Contact: Back on bench feet on floor or boxes if you are of the vertically challenged. Movement Pattern: From the arm extended position, bring your elbow to a 90 degree position. Regressions: Lower the weight - Push ups Home Gym consulting Remote Training Strength Training Contact List: Website: https://www.trainerize.me/profile/theonlinefitnessinn Subscribe: https://youtube.com/channel/UCNf1UPBAQ_bbIRf3wsArslw Contact me: Fitnessinntraining@gmail.com Follow Insta: @Postedby_Fit Follow Twitter @Postedby_Fit Products used in video: Basic page description: This YouTube page was created to share and display the Fitness inn Training way... Our style and our efforts separate us from the pack. From one video to the next Fitness Inn is dedicated to giving you accurate and factual fitness and training information. The products seen in these videos are the products that I love and use everyday. Comment questions below!!!!!!