Key points here are to make sure your heels don’t dive inwards as you rock forward. Drive your ankles down to the ground. This should feel uncomfortable in the ankle at first. 
Keep your eyes/chest/butt up.

Child Rockers

Half Kneeling Rockers

Calf Raise Hold

Heel stays off the ground. 
Pelvis rotates over front leg as you go down. 
The closer your chest gets to the ground the more the knee bends. 
Important to push your butt back to feel your hamstrings and glutes rather than your quads.

Elevated Drop Backs

200m run

Recode and run

Recode and Run 🏃‍♂️ 🏃‍♂️🏃‍♂️

Juan

Full Body Workout

Full Body GroundWork

Full Body

Full Recode and Run 🏃‍♂️

Recode and Run

Kristian

Core Circuit

Recode and Run 🏃‍♂️ 🏃‍♂️🏃‍♂️

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