Circuit 1

Complete this round 3 times.

Slider Pistol Squat

Complete 6 repetitions

Coaching Tips For Slider Pistol Squat

Follow these cues to perform Slider Pistol Squat correctly:

• Keep tension in the knee throughout
• Do not dive into the bottom position
• Maintain control throughout the entire movement.

Sliding Reverse Lunge

Complete 10 repetitions

Coaching Tips For Sliding Reverse Lunge

Follow these cues to perform Sliding Reverse Lunge correctly:

• Slowly slide one leg back bringing the back knee to the floor
• Keep the front knee fixed over the ankle
• Keep torso angle slightly forward but in a fixed position throughout.

Pistol Squat

Complete 6 repetitions

Coaching Tips For Pistol Squat

Follow these cues to perform Pistol Squat correctly:

• Do not dive into the bottom position to gain momentum
• If you cannot control the movement or do not have the range of motion, swap the exercise.

Circuit 2

Complete this round 3 times.

Skater Squats

Complete 4 repetitions

Coaching Tips For Skater Squats

Follow these cues to perform Skater Squats correctly:

• Do not touch the back foot to the floor
• Gently touch the back knee and stand back up
• Use a counterbalance if required.

Press Ups With Single Arm Slide-Out

Complete 5 repetitions

Coaching Tips For Press Ups With Single Arm Slide-Out

Follow these cues to perform Press Ups With Single Arm Slide-Out correctly:

• Create a lot of tension in the side that is pressing
• Try and use a single arm as much as possible and the other as a guide
• Bring the chest all the way to the floor.