Power Up

 

Summary: Are you prepping for a big lift or performance? Static and active stretching is key for optimal performance and this is why SomaSole is the perfect tool. We have designed Power Up to help you come out ready to go when your muscles need it most.

Time: 12 Mins.

Intensity: 4/10

 

 

Front Balance Drill (10 Reps Each)

Stand on one leg with the other leg lifted in the air. The up leg knee is at hip height.

Push off of the down foot forward and have the opposite foot come down in a forward lunge position (making sure to land on the ball of the foot).

Quickly push off the now down foot and return to the starting position. Hold the starting position until balance is confirmed.

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Side Balance Drill (10 Reps Each)

Stand on one leg with the other leg lifted in the air. The up leg knee is at hip height.

Push off of the down foot sideways and have the opposite foot come down in a side lunge position (making sure to land on the ball of the foot).

Quickly push off the now down foot and return to the starting position. Hold the starting position until balance is confirmed

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Squat Press (10 Reps)

Engage the core. Initiate the movement from the hips. Position the band up the front side of the body.

Drop the hips as if you are going to sit in a chair and lower the body until your thighs are parallel to the ground. As you drop down, push the hands into the air. Push through the heels and bring the body into standing tall position.

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Squat Lift (10 Reps)

Engage the core. Initiate the movement from the hips. Position the band up the front side of the body.

Drop the hips as if you are going to sit in a chair. As you lower the body, lift the arms up. Keep the arms rigid and hinge at the shoulders. The arms should be locked out in "I" formation at the bottom of the squat.

Push through the heels and bring the body into standing tall position while hinging the arms into starting position.

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Middle Swing (10 Reps)

Stand in quarter squat position. The hands are between the legs at ground level. 

Push through the heels and fully extend the body, pushing the hips forward. Swing the arms to full extension above the head.

Return to starting position in controlled manner.

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Squat Side Punch (10 Reps Each)

Engage the core. Initiate movement from the hips. Position the band up the front side of the body.

Drop the hips as if you are going to sit in a chair and lower the body until your thighs are parallel to the ground. The band stays at the shoulders during the squat.

Push through the heels. As you stand up punch across the body towards one side with the opposite arm. As the arm comes back in, dip back down into squatting position.

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REST: 30-60 Seconds

REPEAT

 
 

Kick Slide (10 Reps Right Foot Up)

Stand in staggered squat position with the band connecting both feet. The band should be fully extended but not providing noticeable tension at rest.

"Kick" the back foot backwards 12 inches. Lead by pushing with the heel. The front leg will extend as the back leg is repositioned.

Step backward with the front foot 12 inches, returning to starting position.

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Stacked Shuffle (10 Reps Right Foot Up)

Stand in staggered squat position with the band connecting both feet. The band should be fully extended but not providing noticeable tension at rest.

Step forward with the front foot 12 inches while dropping the back knee to hover above the ground.

Step forward with the back foot 12 inches, returning to starting position.

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Kick Slide (10 Reps Left Foot Up)

Stand in staggered squat position with the band connecting both feet. The band should be fully extended but not providing noticeable tension at rest.

"Kick" the back foot backwards 12 inches. Lead by pushing with the heel. The front leg will extend as the back leg is repositioned.

Step backward with the front foot 12 inches, returning to starting position.

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Stacked Shuffle (10 Reps Left Foot Up)

Stand in staggered squat position with the band connecting both feet. The band should be fully extended but not providing noticeable tension at rest.

Step forward with the front foot 12 inches while dropping the back knee to hover above the ground.

Step forward with the back foot 12 inches, returning to starting position.

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REST: 30-60 Seconds

REPEAT