Basic Plank

Lie facedown with your legs extended, keeping your weight on your toes. Your feet should be
together. Then, place your elbows directly beneath your shoulders and extend your forearms.
Your body should form a straight line from head to heels. Engage your abs. Look straight down
so that your head is facing the floor. Hold for 30 to 60 seconds. Perform 3 sets.

V-Ups

Lie flat on your back on a mat with your legs fully extended, arms extended behind you.
Engaging your core, lift your shoulders and back off the floor. At the same time, lift your legs to
a 45-degree angle and reach your arms over your head, pointing your fingers towards your toes.
Slowly lower yourself back to the starting position. Do 3 sets of 10 to 15 reps.

Standing Single-Leg Bends

Lift your left leg behind you and slowly bend your right knee as you lower yourself towards the
ground. Stop before your right knee cap moves past your toes. Slowly raise yourself back up
and lower again. Perform 3 sets of 15 to 30 reps on each leg.

Slow Step-Ups

Stand in front of a small, sturdy box such as a plyo box. Raising on leg at a time, step up and off
of the box. Learn forward on the raised leg. Continue for 30 seconds. Perform 3 sets with 30
seconds of rest in between.

Plyometric Hops

Find a bench or sturdy box and stand in front of it. Exploding upward, land so that both feet are
fully planted on the box or bench. Step back down to the floor and repeat. Perform 3 sets of 10
repetitions.

Lateral Hops

Place a long, skinny object such as a hockey stick on the floor. Stand to one side of it. Pushing
into your heels, lower yourself into a squat, then explode upwards and over the object, landing
in a squat with weight in your heels. Immediately jump back to the other side. Continue for 30
seconds. Perform 3 sets with 30 seconds of rest in between.