Train like an athlete with Xplosive Performance Academy.

These 4 exercises are some of the basic Warm Up exercises used in the Xplosive Performance Academy program, a facility that uses athlete-level training techniques.

What’s great about training like an athlete? ANYONE, even non-athletes, can do it. Here are a few moves you can try in your dorm’s hallway, outside, or literally anywhere with a bit of space.

Although these exercises seem simple, they show how even the simplest movements without the right alignment, body control, balance, flexibility, and core strength can quickly become “difficult”, and how important the simple movements in the XPA program can be.

Give any of these a try? Let us know what you think! Post a photo or video yourself trying any one of the exercises and tag us on twitter or Instagram (@itsuhme_mario & @xpamass) with the hashtag #XPAMeetsFitU

If you’re interested in going through an entire session, visit our Twitter or Instagram or shoot us an email at m.darnell.hines@gmail.com!

15349732_1726588137669009_2217193676147982218_n

1st Exercise: Forward Froggies (20 yards)

Points of emphasis:

  • Good posture with a slight forward lean
  • Push knees outward
    • Don’t swing knees from in to out, knees should go directly out
  • Up & down knee punch motion
    • Movement is forward in a straight line as opposed to a pushing side to side
  • Knee level above the waist band
  • Rhythmic arm movement consistent to running mechanics
  • Limit twisting of upper body

2nd Exercise: Backward Froggies (20 yards)

Points of emphasis:

(Everything we do we should be able to do backwards. Shows sign of a balanced body)

  • Good posture with a slight forward lean
  • Push knees outward 
  • Up & down knee punch motion
    • Movement is forward in a straight line as opposed to a pushing side to side
  • Knee level above the waist band
  • Rhythmic arm movement consistent to running mechanics
  • Limit twisting of upper body

3rd Exercise: Left to Right Froggies (20 yards)

Points of emphasis:

  • Good posture with a slight forward lean
  • Push knees outward 
  • Up & down knee punch motion
    • Movement is forward in a straight line as opposed to a pushing side to side
  • Trail leg (back leg) does not cross lead leg
  • Use trail leg to create distance with each repetition
  • Knee level above the waist band
  • Rhythmic arm movement consistent to running mechanics
  • Limit twisting of upper body
  • Flip at the halfway mark with no false steps
    • No extra steps/transition with one step

15380465_1726588277668995_3747676891073931533_n

4th Exercise: Side Slides

Points of emphasis:

  • Find a nice bounce with a 2 beat rhythm 
  • Bounce from your dorsiflex location
    • “Kinda” the balls of your feet but not on the toes
  • Push each leg out to stretch hip abductors (outer hips)
  • Swing arms in a 4 beat rhythm 
  • Arms cross over head & cross at waist
  • Maintain body control of 2 different rhythms (upper body & lower body) in one exercise

And that’s it! Watch the video for a complete demo, and don’t forget to tag us when you give them a try. Ready for more? Come train with us!

Check out these articles, too:

About The Author

Holly is a senior at Northeastern University from Boca Raton, FL, where she is a double major in English and Mathematics. She loves books, math, and all things nerdy, as well as fitness. Holly is a group fitness instructor at her school's gym and at BURN Fitness Studios. Her favorite classes right now focus on HIIT training and cardio boxing.

Related Posts

3 Responses