15 Deep Reverse Lunges [R]
10 Squat Jack + Jumping Jack Combo
15 Deep Reverse Lunges [L]
10 Lateral Shuffle Drill
[x2] = 100
Let's talk A G I L I T Y
It's 1.) the ability to change directions quickly without straining your muscles or stressing your joints.
2.) not just a skill for athletes.
3.) definitely not something you get “too old” for so long as you continue to move independently.
“Cassie, I just can’t keep up! It’s not even ‘cause I’m outta breath, I just can’t move that fast!!”
I hear ya! Try these tips & see if you’re able to speed up! ;-)
- Stay grounded!! As counter-intuitive as that may seem, in order to move so fast it looks like they’re floating, athletes are literally using the ground as the equal & opposite force that allows them to propel themselves with the amount of power & speed that they do. Stay grounded.
- Staying grounded means bending your knees to keep your center of gravity low.
- Bending your knees means you should be hinging your hips - booty back, head forward, spine straight - so that your center of gravity is centered over your feet. If your center of gravity gets too far in front of/behind your feet, you’ll be off balance & unable to move as swiftly.
- Engage your lats [un-shrug your shoulders] & pull your abdominals tight so that you’re not puffing your rib cage out.
NOTE: if jumping is too high impact on your joints, replace the Squat Jack + Jumping Jack Combo with regular, bodyweight squats.
This workout is TOUGH - but so are you ;-) It's time to work!