Muscular endurance

Goblet squat with kettlebell if available and resistance band at knees and knees facing slightly outward. Find the end of your comfortable range and pulse in the last 5 degrees of end range for 30 seconds or to fatigue, whichever comes first. Do 2 sets.

Pick an area of at least 4-5' in distance and walk forward and backward keeping resistance band under tension and keeping knees from diving inward. Walk as if there were a barrel between your legs. Walk until fatigue. Do 2 sets.


Move into reverse lunge position and pulse at end of comfortable range 30 seconds or to fatigue whichever comes first. Then do the same for lateral lunge. FORM! Do 2 sets of each direction.


Single leg pick ups. 10 reps X 5 second hold. Use light weight if available.

Forward T balance with resistance band at wrists. Start with a position that is achievable for hold and working towards the position pictured as balance improves. Move straight arms apart into the resistance. Hold 20 seconds each side. Do 2 sets.

Heel raises 2-3 sets to fatigue.

Standard plank 3 X 1'

Plank with hip abduction using slider or stepping out. Do 30 seconds on each side.

Plank with hip extension. 10 reps each side.

Abdomional roller. 2 sets to fatigue.

Olympic-style lifts w kettle bell or dumbbell

Olympic-style lifts

FORM is the most important thing always to keep safe from injury and to ensure maximum benefit. Activate transversus abdominus (belly button drawn inward towards spine) and assume neutral spine (maintain natural curve/lordosis) prior to and during each movement. Begin without resistance if needed to ensure proper form.

Squat: stay within your comfortable range. In the beginning, I recommend going no lower than horizontal. FORM! Use a moderate weight if available. Do 3 X 8-10 reps. If using light weight, hold each repetition 10 seconds and do 10-15 reps total.

Dead lift: FORM! Flat/neutral spine, bending at hips. Use a moderate weight if available. Do 3 X 8-10 reps. If using light weight, hold each repetition 10 seconds and do 10-15 reps total.


Reverse lunges. Moderate weight reverse walks or standing reverse. 3 X 8-10 reps. Alternate. FORM! Keep knee from diving inward. If using light weight, do 10 sec. hold.


Bent-over row: FORM! Use a moderate weight if available. Do 3 X 8-10 reps. If using light weight, hold each repetition 10 seconds and do 10-15 reps total.

One-armed clean to overhead press. FORM! Use a moderate weight if available. Do 3 X 8-10 reps. If using light weight, do 3 X 15-20+ reps

Suitcase carry. FORM! Use a moderate to heavy weight if available. If using lighter weight, do the elbow up position. You can alternate arms with each set or with each step as is most comfortable. 100 steps 3-4 sets.