Instructions: Perform each exercise for 2 minutes. Adjust time or intensity based on your fitness level.
1. Step-Tap Left & Right
Step one foot to the side and tap, then repeat on the other side. Keep knees soft and stay light on your feet.
2. Alternating Toe Touches
Tap your toes forward, one at a time, while reaching toward them with the opposite hand. Engages your core and improves balance.
3. Touch-Backs (Reverse Step)
Step one foot backward behind you while swinging both arms forward. Do 5 reps, then switch to the other foot.
4. Deadlift with Side Straps
Grip the resistance straps on each side of the platform. Stand tall against the resistance, then release. Progress to one-legged versions for added balance training.
5. Jump Sequence Progression
- Split-Leg Jumps: One foot on the platform, the other behind on the floor.
- Side-to-Side Hops: Jump laterally, switching feet from side to side on/off the platform.
- Two-Footed Jumps: Jump off the back and back up onto the platform with both feet.
Tips:
Stand with knees slightly bent at all times.
Use handrails or wall support if balance is a concern.
Hydrate before and after.
Start slow and increase intensity over time.