Mike Bond, Strength and Conditioning Coordinator at the USSA Center of Excellence presents a great progression of strength and conditioning exercises well suited for traveling on the road or doing at home with little or no equipment. No need for a gym pass!
Bond strongly recommends you do these exercises in the order presented below. Print this out so you have a copy you can follow. The video of how to properly perform the exercises is at the bottom.
- Lunge stretch
- Body weight squats
- Lunges
- Lunge and reach
- Lunge and twist
- Lateral lunges
- Lateral lunge and reach
- Reverse lunge
- Reverse lunge and reach
- Reverse lunge and twist
- Squat jumps
- Jump rope
- Fore-aft mini band walk
- Push ups
- Lateral skipping
- Lateral shuffle
- Slalom jumps
You can search Google for mini-bands, or here's a link to buy "Synergee Mini Bands" on Amazon.com (they have glowing reviews). They are very inexpensive.
