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.

• Step into a long lunge, back knee off the floor, both hands inside the front foot.
• Drop the inside elbow toward the front ankle, then rotate and reach that arm to the ceiling.
• Finish by pushing the hips back and straightening the front leg, then switch sides.

Common mistake: Rushing through it. Hold each position for a full breath.

• 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.

• 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.

• Push off the outside leg and bound sideways, landing on the other foot.
• Stick the landing for a beat, hips back and knee over toes, then bound back.
• Add distance as the landings get cleaner. This is your skating stride.

Common mistake: Landing with the knee caving or the chest falling over the knee.

• 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.

• Feet on a bench, body in one line from heels to head.
• Elbows about 45 degrees, chest to the floor, then press away.

Common mistake: Hips sagging or piking up. Squeeze the glutes and hold the line.

Feet on the floor is fine to start.

• Top leg on a bench, bottom leg off the floor, body in a straight line.
• Start short — knee on the bench instead of the ankle — and build up.

Common mistake: Letting the hips sag. Stop the set the moment the line breaks.

Start with the knee on the chair, not the ankle.

• 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.