Stability with FFXT at Home 

Today we’re focusing on stability, as all of these single-leg strength exercises require great balance.

Workout Focus: Stability, Cross-training

Est. Time: 30 minutes

Coach Greg's Notes: Maintain proper form, cueing, and tempo. Quality over quantity: fewer reps with proper form are preferable to more reps with bad form.

Let's go! Not sure how to perform an exercise? Coach Greg demonstrates below.

Warm-Up

Dynamic Warm-Up (4:00 total):

2:00 Single-Leg Balance (1:00 each side)

0:30 Walking on Tip-Toes

0:30 Walking on Heels

0:30 Walking Lunges

0:30 Walking Knee-Grabs With Pause

Main Workout

Circuit #1 (11:00 total)

5 shrimp squats/side

10 pistol squats (with chair)/side

0:30 wall sit (single leg)/side

10 pistol squats (with chair)/side

10 Bulgarian split squats (with chair)/side

10 pistol squats (with chair)/side

1:00 Rest

Circuit #2 (9:00 total)

10 straight leg glute bridges (single leg,with chair)/side

10 pistol squats (with chair)/side

10 calf raises (single leg, toes elevated)/side

10 pistol squats (with chair)/side

Cool-Down

Static Stretching (5:00 total):

0:30 Butterfly Stretch

1:00 Hands Stretch (0:30 each side)

1:00 Pigeon Pose (0:30 each side)

0:30 Downward Facing Dog

1:00 Hamstring Stretch (0:30 each side)

1:00 Standing Hip Flexor Stretch (0:30 each side)

Exercise Examples:

SHRIMP SQUATS

PISTOL SQUATS

WALL SIT

BULGARIAN SPLIT SQUAT

CALF RAISES

STRAIGHT LEG GLUTE BRIDGE

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