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Start with your arms by your side, feet shoulder width apart, head up, and back straight. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor. Now pressing mainly with the balls of your feet, jump straight up in the air

Sit on seat with back on padded support. Place feet on platform. Grasp handles to sides and extend hips and knees. Place toes and balls of feet on lower portion of platform with heels and arches extending off. Push sled by extending ankles as far as possible. Return by bending ankles until calves are

Lie supine on back pad with shoulders under shoulder pad. Place feet on platform slightly higher than base of sled. Extend hips and knees. Release dock levers. To lower sled, bend hips and knees until knees are just short of complete flexion. Raise sled by extending knees and hips. Repeat.

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