Indoor Conditioning

• March first: knee to hip height, opposite arm forward, tall through the chest.
• Then add a small skip. Quick off the ground, stay light on the feet.

Common mistake: Leaning back as the knee comes up.

• Hold something for balance and swing one leg forward and back.
• Start small and let the range grow with every swing.
• Stay tall — the movement is at the hip, not the lower back.

Common mistake: Throwing the leg straight to its end range on rep one.

• Big slow circles both directions, then pull a light band apart at chest height.
• Squeeze the shoulder blades together at the end of every pull-apart.

Common mistake: Shrugging the shoulders up toward the ears.

Skip the pull-apart if you don't have a band.

• Elbows tucked near your ribs — the wrists turn the rope, not the arms.
• Hop about an inch off the floor, land on the balls of your feet.
• Look straight ahead, not down at the rope.

Common mistake: Swinging the whole arm from the shoulder — it tires you out and the rope catches your feet.

• Feet together, hop side to side over a line as fast as you can.
• Stay on the balls of your feet with short, quick contacts.

Common mistake: Hopping too high. This one is about speed, not height.

• Stiff ankles. Bounce off the balls of your feet with only a little knee bend.
• Spend as little time on the ground as you can, like the floor is hot.

Common mistake: Landing on the heels or sinking into the knees.

• Hands just outside shoulder width, body in one straight line.
• Lower until the chest is a fist's height off the floor.
• Too hard? Put your hands on a bench — raise the hands, don't drop to your knees.

Common mistake: Head diving toward the floor ahead of the chest, or hips sagging.

Knees down is fine.

• On your back, feet flat, drive through the heels and squeeze the glutes at the top.
• Ribs down — do not arch the back to get higher.
• Pause a second at the top of every rep.

Common mistake: Feeling it all in the hamstrings. Push through the heels and squeeze.

• Back knee against a wall or couch, shin up the wall, front foot flat in a lunge.
• Squeeze the glute on the back-leg side and bring your chest upright until the front of the hip stretches.
• Too intense? Let the front knee sit lower and your hands rest on the front knee.

Common mistake: Arching the lower back instead of squeezing the glute.

• Hands on the wall, back leg straight, heel down, hips forward.
• Then bend the back knee slightly to reach the lower calf.

Common mistake: Letting the back heel lift off the floor.