Physical Preparation — Agility
Cone Drill (4 Corners)
4-cone course combining sprint, shuffle, backpedal and carioca for multidirectional agility.
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Intermediate
Articles tagged "Intermediate"
126 articles
Plyometrics — Upper Body
Plyo Push-up
Explosive push-up with hands leaving the ground to develop upper body pushing power.
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Plyometrics — Lower Body
Hurdle Hops
Consecutive jumps over mini hurdles to develop ground reactivity and repeated explosive power.
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Plyometrics — Lower Body
Split Squat Jump (Lunge Jumps)
Alternating jumping lunges to develop unilateral power, dynamic balance, and explosive leg strength.
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Equipment Exercises
Reformer — Footwork
Fundamental Reformer Pilates series targeting the lower limbs with different foot positions on the bar for complete and balanced strengthening.
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Mat Pilates Fundamentals
Swan Dive
Dynamic back extension rocking exercise, strengthening the spinal extensors and glutes through a pendulum motion between torso and legs.
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Mat Pilates Fundamentals
Single Leg Stretch
First exercise of the Pilates abdominal series, coordinating leg alternation with precise hand placement for dynamic abdominal work.
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Mat Pilates Fundamentals
Double Leg Stretch
Second exercise of the Pilates abdominal series, simultaneously extending arms and legs for maximum center stabilization challenge.
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Equipment Exercises
Swiss Ball — Jackknife
Dynamic Swiss ball exercise in plank position, drawing knees to chest while rolling the ball for intense abdominal work.
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Mat Pilates Fundamentals
The Saw
Pilates exercise combining thoracic rotation and lateral flexion to mobilize the obliques and stretch the hamstrings with a characteristic sawing motion.
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Equipment Exercises
Reformer — Long Stretch
Dynamic plank exercise on the Reformer developing core and shoulder strength by pushing and pulling the carriage in plank position.
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Mat Pilates Fundamentals
Roll-Up
Classic Pilates exercise developing segmental spinal mobility and abdominal control by rolling up and down the spine vertebra by vertebra.
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Equipment Exercises
Reformer — Elephant
Standing Reformer exercise targeting hamstrings and core by pushing the carriage with the feet while maintaining a forward fold.
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Mat Pilates Fundamentals
The Hundred
Fundamental Pilates exercise coordinating arm pumps with cyclic breathing to activate the transversus abdominis and rectus abdominis.
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Mat Pilates Fundamentals
Single Leg Circle
Pilates exercise developing pelvic stabilization while mobilizing the hip joint by drawing controlled circles with an extended leg.
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Functional Exercises
Sandbag Clean & Press
The Sandbag Clean & Press involves picking a sandbag from the floor and pressing it overhead, a raw full-body functional exercise.
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HIIT Protocols
EMOM (Every Minute On the Minute)
EMOM is a structured HIIT protocol where a fixed number of reps are performed at the start of each minute, remaining time is rest.
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Equipment HIIT Exercises
Medicine Ball Twist & Throw
The Medicine Ball Twist & Throw is a rotational throw against a wall targeting obliques and rotational core, essential for athletic power.
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