1A) Pushup Reach (above)
Reps: 5 (each side)
Get into pushup position with your hands on sliders. Brace your abs, then slide one hand out with a straight arm. Simultaneously allow your other elbow to bend, as in a pushup, until your chest almost touches the floor. Return to the top position then repeat on the opposite side.
1B) Reverse Lunge
Reps: 12 (each side)
Stand with one foot on a slider. Slide that foot backward, allowing your knees to bend until the back knee almost touches the floor and your front thigh is parallel to the floor. Reverse the motion, driving your front foot’s heel into the floor to return to the start position.
Hang from a pullup bar with hands outside shoulder width and palms facing forward. Squeeze your shoulder blades together and pull yourself up until your chin is over the bar.
2B) Eccentric Leg Curl
Lie on your back on the floor with your heels on sliders. Pull your heels in to your butt, push your hips as high into the air as they can go, and then, keeping your hips high, slowly allow your heels to slide out until your legs are straight again.
3A) Alligator Walkout (above)
Reps: Walk 10 yards
Get into pushup position with your feet on sliders. Brace your abs and walk your hands forward with straight arms so your feet drag behind you. If you don’t have the space to go 10 yards, walk backward and forward in place.
3B) Body-weight Squat
Stand with feet shoulder-width apart and toes turned slightly out. Bend your hips back and lower your body as far as you can without losing the arch in your lower back.