Mat Drills

  • Knee Circles

    Get on your hands and knees. To start, make ten large clockwise circular motions with your left knee and then repeat on the right side. Next, make ten counterclockwise knee rotations in the other direction for ten times on each leg.

  • Digging Plank

    Traditional one minute planks are boring. The digging plank allows you to pack more intensity into a shorter period of time. To start, get into the front plank position. Your elbows should be directly under your shoulders and your body should be fully elongated. Next, retract your shoulder blades, tighten your stomach, and squeeze your […]

  • Side Plank

    Lie on your side and place your elbow directly under your shoulder. Next, lift your body off the ground until it’s in a straight line. Hold the position for 30 seconds on each side.

  • One Leg Bridge

    START The one leg bridge is a great butt exercise. Lie on your back and lift your right foot off the ground. ACTION Press your left heel into the floor and lift your butt high into the air. Squeeze your butt at the top and then slowly return to the starting position. Do ten times on each […]

  • Leg Raises

    Lie on your back with your toes pointed up. Next, tighten your stomach and your right butt. To begin, slowly raise your left leg high into the air. Keep both feet flexed and knees straight. Go as high as you can go, hold the top position for a count of three, and then slowly lower […]

  • T Roll Plank

    T Roll Plank Get into the plank position. In a slow and controlled fashion roll back, open your chest and squeeze your shoulder blades together. Alternate back and forth on each sides.

  • Push Up Plank Series

    Push Up Plank Series Get into the push up position with your hands under your shoulders. Hold this position for 30 to 60 seconds.

  • Two Point Push Up Plank

    Straighten your arm and leg to be parallel to the ground. Hold the position for 2 seconds or more. Alternate back and forth. Perform for 30 seconds or more.

  • Push Up Plank Knee To Elbow

    Push Up Plank Knee To Elbow Get into the push up position and then bring your right knee to your your left elbow. Hold the knee strike position for a two count. Alternate back and forth with each knee. Perform for 30-60 seconds.