Exercise One: Step-Up Platforms
Step Up
Facing the 18” step, place one foot flat on the platform. With this deeper step,
we’re adding more resistance and greater range of motion. With your arms
naturally resting at your sides, so that they can swing forward for balance when
you step, press into the platform, stepping up and bringing your lower foot up to
or onto the platform and then lower back down. Repeat on each side.
Hop-Step
For a more challenging cardio warm-up, face the 12” platform. Using your left leg
to push off, hop-step up with your right leg onto the platform, followed by your
left leg. Reverse the process back down to the ground. On the next hop-step,
change legs and repeat.
Plyometric Jumps
Using the platforms as plyometric boxes, face the 12” platform and jump up onto
it with both feet. Now jump back down. Repeat five times. If comfortable, move
up to the 18” platforms and repeat for five more times. If you're ready, move up
to the 24” platform and repeat another five times. Get some water and catch your
breath.
Exercise Two: Swedish Ladder
Hanging Leg Raise
Stand with back toward ladder, extend arms overhead and grip the bar just
above your reach. Raise your legs using your ab muscles. Slowly lower your legs
back down. Repeat to fatigue. If this grip isn’t high enough, step up one or two
rungs and grip a higher upper bar.
Calf Raise
Stand with the front of your feet on one of the lower rungs while holding onto a
rung at a comfortable height. Raise and lower your body using one leg/calf at a
time. Repeat to fatigue on one leg and then switch to the other.
THRIVE Workouts
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