Air Squat

For this squat variation, lower yourself into proper squat movement then swing your arms up and explode straight up in the air. Land softly on your feet.

Ali Skip

Starting Position: Stand erect with your feet approximately shoulder-width apart knees slightly bent and arms extended at your sides. Throughout the movement your weight should be distributed evenly on the balls of both feet. Grip the jump rope handles with each hand by using a classic grip (as described in “Grips” on page xx). Extend the apex of the jump rope loop on the ground behind your feet.

1. Begin by rotating your wrists in a counter-clockwise motion to swing the rope overhead. The first movement from a dead stop will require more arm and shoulder movement, as you progress on subsequent jumps, your arms should remain in a semi-static downward position by each side of your body and your hands rotating counter-clockwise in small arcs.

2. As the apex of the rope’s loop approaches the ground in front of your body and is six inches away from your toes hop your right foot touch your left heel lightly to the ground just infront of you.

3. Land on the ball of your right foot and bend your knee slightly to cushion the impact while continuing to rotate your wrists and swing the rope in an arc from back to front.

4. As the apex of the rope’s loop approaches the ground in front of your body and is six inches away from your toes hop your right foot touch your left toe lightly to the ground just behind you.

5. Repeat steps two through four on the opposite side.

Alt Single Leg Jump

Starting Position: Stand erect with your feet approximately shoulder-width apart knees slightly bent and arms extended at your sides. Shift your weight completely to your right leg and lift your left foot off the ground approximately six inches. Throughout the movement your weight should be distributed unevenly on the ball of one foot. One foot should support 100% of your weight while the other leg is tucked under your body in a runners pose. Grip the jump rope handles with each hand by using a classic grip. Extend the apex of the jump rope loop on the ground behind your feet.

1. Begin by rotating your wrists in a counter-clockwise motion to swing the rope overhead. The first movement from a dead stop will require more arm and shoulder movement, as you progress on subsequent jumps, your arms should remain in a semi-static downward position by each side of your body and your hands rotating counter-clockwise in small arcs.

2. As the apex of the rope’s loop approaches the ground in front of your body and is six inches away from your toes jump off the right foot and simultaneously begin to bring your left foot to the ground. Tuck your right foot under your body in a runners pose.

3. Land on the balls of your left foot and bend your knee slightly to cushion the impact while continuing to rotate your wrists and swing the rope in an arc from back to front.

4. As the apex of the rope’s loop approaches the ground in front of your body and is six inches away from your toes jump off your left foot and simultaneously begin to bring your right foot to the ground, returning to the starting position.

Army Crawl

Begin flat on your stomach with your legs extended behind you and your palms and forearms on the ground at shoulder height; your elbows are bent a little more than 90 degrees. The goal is to walk forward on your forearms and knees or toes while limiting the drag of your torso on the ground. Rotate your shoulder to raise your left arm just past your head while bending your right knee, rotating your right hip, and raising your right knee up toward your right elbow.

Press your left forearm and hand into the ground to raise your torso while rotating your opposite hand and leg into position, continually moving forward.

Assisted Chin-Up

Loop the band over the bar and rest your knee on the lower loop. Make sure you’re stable and the band will not slip before you begin. Grip the bar with an underhand grip. Squeeze your shoulder blades together (scapular retraction) to start the initial phase of the pull-up. During this initial movement, pretend that you're squeezing a pencil between your shoulder blades— don’t let the pencil drop during any phase of the pull-up. For phase two (upward/concentric phase), look up at the bar, exhale and pull your chin up toward the bar by driving your elbows toward your hips. It's very important to keep your shoulders back and chest up during the entire movement. Pull yourself up in a controlled manner until the bar is just above the top of your chest. Inhale and lower yourself back to starting position.

Assisted Pull-Up

Using an exercise band is a great way to learn to do pull-ups with a little help at the bottom of the movement. Loop the band over the bar and rest your knee on the lower loop. Grip the bar with an overhand grip and check that the band will not slip off your knee before you begin. Pull your chin up towards the bar using your upper back. Lower in a slow and controlled manner, do not swing or bounce during the movement. When your set is complete, straighten your leg and allow the band to slip off before attempting to release the bar with your hands. Choose a band based on its pounds of tension ratio, the higher the "weight" of the band the more assistance it will provide.

Assisted Sit-Up

These are halfway between a Negative Sit-Up and a full Sit-Up and are performed by using your elbows to help you raise to the up position. Starting Position: Lying flat on your back, bend your knees by bringing your heels towards your buttocks and place your feet flat on the floor. Place both hands under your lower back or under the side of your buttocks based on comfort. Contract your abdominal muscles and raise your head and upper back off the floor with the assistance of your elbows placed on the floor to provide stability and a little extra push. Stop the upward motion when your back is approximately 45º in relation to the floor. Pause and then slowly curl back down to starting position slowly and carefully. When your upper back and head touch the floor that counts as one rep.

Australian Pull-Up

These get their name because you hang "Down under" the bar - seriously, I didn't make that up. Australian pull-ups are a great way to strengthen the muscles of your upper back, arms and chest while still keeping your feet on the ground. These are much easier variation than a traditional pull-up because you are not lifting your entire body weight. I have done this exercise with lower bars at a playground or with a broom handle placed on the back of two chairs but I recommend using a Smith Machine at a gym with the bar lowered to 36" off the floor. Make sure there is enough room for you to extend your arms fully and your upper back not contact the floor. Lying face-up, extend your feet directly in front of you with with the back of your heels in contact with the floor. The bar should be positioned slightly above your chest, when you finish the move the bar should touch the center of your chest directly above the nipples. Reach up and grab the bar and tighten your core so your spine is erect and your body is perfectly in-line form head to heels. Engage the large broad muscles of your upper back and squeeze your shoulder blades together and pull your chest up to the bar, touch your chest to the bar and slowly return to starting position. That's one rep. While your biceps and shoulders will assist in the motion, this move is designed to target your Latissimus Dorsi, Trapezius and Rhomboids to strengthen these muscles to allow you to do pull-ups.

Backward Sprint

Facing away from the direction you’ll traveling, run by pushing off alternating forefeet and raising your knees as high as possible. Pump your arms as needed to generate leg drive and speed. This takes a little getting used to but it’s a great way to strengthen your running muscles by working them in an opposite plane of motion and helps to develop balance and agility.

Band Forward Presses

Facing away from the band’s mount or your partner, grip the open loop of the band with your right hand and walk forward 2–4 feet until the band is straightened but not under much tension. Keeping your knees slightly bent and your left arm extended straight down your body with your palm facing your left thigh, keep your right elbow tight to your body and raise your hand so your right forearm is at a 90° angle relative to your torso. This is your starting position.

Engage your core to keep your body from twisting, and extend your arm straight out in front of your body in a controlled “punching” motion, ending when your elbow is fully extended but not locked and your arm is on a level plane with your shoulder. Do not overextend your shoulder; your upper body should remain square in relation to your right arm. Hold this fully stretched position for 3–5 seconds, then slowly return to starting position.