25-Minute Abs and Agility (Athlete 25 Day 9)

How To Do a Double Hop to Single Leg Lateral Bound

1. Stand in the center box of your taped agility ladder, feet hip-width apart and knees slightly bent. Engage your core and keep your chest lifted.
2. Perform two quick hops in the middle box, staying light on the balls of your feet.
3. Then, hop to the left box, landing lightly on your left foot, right knee driving towards your chest.
4. Reverse the motion, jumping both feet into the middle box.
5. Repeat, performing two more hops in the middle box before hopping to the right box, landing lightly on your right foot and driving your left knee towards your chest.
6. Keep your arms pumping naturally at your sides to help drive speed and coordination. Focus on control and precision with each step.

How To Do A Side-to-Side Push-Up and Shoulder Tap

1. Start in a high plank position, shoulders stacked over wrists, body forming a straight line from head to heels and core engaged. Both hands are inside the center box.
2. Step your left hand out into the left box, then lower your chest toward the mat, bending your elbows at a 45-degree angle to perform a push-up.
3. Press up into a high plank position, keeping your hips lifted and core engaged. Return your left hand to the center box.
4. Maintain a high plank position as you bring your right hand to tap left shoulder, then left hand to tap right shoulder. Focus on keeping hips stable and even.

Modification: Perform modified push-ups from your knees or at an incline. If push-ups hurt your wrists, try placing your hands on a set of dumbbells.

How To Do A Wide/Narrow Run

1. Stand tall at the end of your taped agility ladder, feet hip-width apart and core engaged.
2. Quickly run your feet inside the first box, one foot at a time, then outside the second box moving quickly forward. Stay light on the balls of your feet and maintain a steady rhythm.
3. Continue this pattern – in, in, out, out – as you move forward up the ladder, finishing by hopping both feet outside the far (last) box. Keep your arms pumping naturally at your sides to help drive speed and coordination.
4. At the end of your agility ladder, run backwards, driving your knees up towards your chest to perform high knees as you reverse to the starting position.

How To Do A Plank Sprinter

1. Start in a high plank position with your shoulders stacked over your wrists, legs extended long and body forming a straight line from head to heels. Engage your core, keeping your hips level and back flat.
2. Step your right toes in, right knee bent to 90 degrees and hovering off the ground, then drive your left knee towards your chest.
3. Reverse the movement, returning to high plank position.
4. Repeat, alternating lead legs on the next rep.

How To Do A Single Leg Lateral Hop

1. Start at the far left end of your taped agility ladder, knees slightly bent and core engaged. Shift your weight onto your left leg, bending your right knee and floating your right foot off the ground.
2. Perform a single leg hop to your right, jumping into the first, then second and finally third box.
3. After the third box, switch legs, landing outside the furthest right box on your right leg. Think about keeping a soft bend in your knees and moving quickly and athletically.
4. Repeat, alternating legs at the end of each ladder run.

How To Do A Lateral Bear Crawl

1. Start in a standard high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart.
2. Step or hop your feet in, finding a hovering table top position, or bear crawl. Knees are bent, hips stacked over knees and shoulders stacked over wrists.
3. “Walk” your right hand and right toes a step out to the right, following with the left hand and left toes. Keep your back flat and hips as stable as possible. Repeat, completing two “walks” to the right.
4. Then, step or jump your feet back, landing in high plank position.

How To Do A Forward and Back Run

1. Stand in front of the 3 boxes in your taped agility ladder, feet hip-width apart and knees slightly bent. Engage your core and keep your chest lifted.
2. Leading with your right foot, quickly run your feet forward towards the first box, then the second box. Then, step back to the first box. Think “forward two, back one.” Stay light on the balls of your feet and maintain a steady rhythm.
3. Repeat until you reach the end of your agility ladder, then run backwards, driving your knees up towards your chest to perform high knees as you reverse to the starting position.

How To Do A Hollow Rock Hold Double Crunch

1. Lie flat on your back and engage your core, pressing your lower back firmly into the mat. Extend your legs long and place your fingertips gently behind your head, then lift your shoulders, head and legs a few inches off the ground to find your hollow rock hold position. Your body should form a gentle curve, with core tension keeping you stable.
2. Hold for a moment, maintaining a tight, controlled core.
3. Bring your right elbow to your left knee, bending the left leg as you perform a crossbody crunch while keeping the opposite leg extended. Focus on rotating through your torso, not just your elbow.
4. Extend the left leg, returning to a hollow rock hold position.
5. Then, keep your left leg straight as you lift your left leg to meet your right fingertips.
6. Continue this pattern, alternating one bicycle crunch with one straight leg crunch.