STABILITY PERFORMANCE WORKOUT

Jay Cardiello’s comprehensive, focused 10-minute routine (spend 30 seconds doing each exercise) builds leg and core strength. Many of the moves here are single-legged; this is designed to mimic the demands of running (which is, essentially, a one-legged b

LUMBERJACK SQUATS

Interlock your fingers above your head. Lower into a squat while swinging your arms down. Rise back up while swinging your arms back overhead.

SQUAT TO KNEE RAISE

Lower into a squat, then quickly drive your right knee as high as possible out to your side. Lower your right leg back down, then repeat on the other side.

STABILITY KNEE DRIVERS (RIGHT)

With your arms in running position, brace your core and drive your right knee up as high as possible. Lower to standing and repeat.

ACTION/ REACTION (RIGHT)

Drive your right knee up and extend it forward, to mimic the motion of running. Flex your right foot and scrape the ground.

SINGLE-LEG SQUATS (RIGHT)

Lift your left leg off the ground, keeping the leg slightly bent. Bend your right knee and lower down into a squat. Pause, then return to standing.

Do as many reps as you can in 30 secs, working to increase the number of reps you can do in that time as you get stronger.

LEANING ROTATIONS WITH REACH (RIGHT)

Stand on your right leg; lean forward and extend your left leg back. Rotate your torso as you reach your left hand to your right foot.

LUNGE TO GLUTE KICK (RIGHT)

Step back with your right leg and lower down into a lunge. Come back up to standing and kick your right foot back toward your glutes.

LUNGE TO FRONTKNEE DRIVE (RIGHT)

Step back with your right leg and lower down into a lunge. Come back up and drive your right knee up towards your chest.

STABILITY KNEE DRIVERS (LEFT)

With your arms in running position, brace your core and drive your left knee up as high as possible. Lower back to standing and repeat.

ACTION/REACTION (LEFT)

Drive your left knee up and then extend it forward, to mimic the motion of running. Flex your left foot and scrape the ground with your forefoot.

SINGLE-LEG SQUATS (LEFT)

Lift your right leg off the ground, keeping the leg slightly bent. Bend your left knee and lower down into a squat. Pause, then return to standing.

LEANING ROTATIONS WITH REACH (LEFT)

Stand on your left leg; lean forward, extending your right leg back. Rotate your torso as you reach your right hand to your left foot.

LUNGE TO GLUTE KICK (LEFT)

Step back with your left leg and lower down into a deep lunge. Come back up and kick your left foot back toward your glutes.

LUNGE TO FRONT KNEE DRIVE (LEFT)

Step back with your left leg and lower down into a deep lunge. Come back up and drive your left knee powerfully up towards your chest.

WALKOUTS

Stand tall. Reach down to put your palms on the ground. Walk out until you are in a plank position. Walk your hands back to your feet. Return to standing.

BALANCE BEAMS

Get in a plank position. With your back flat, raise your right arm and left leg parallel to the floor. Return to the plank. Repeat with your left arm and right leg.

FORWARD WALKOVERS

Step forward with your right leg, lifting your leg high, as if you are going over a hurdle. Repeat with the left leg. Continue alternating legs.

BACKWARD WALKOVERS

Step backward with your right leg, lifting your leg high, as if you are clearing a hurdle behind you. Repeat with your left leg. Continue alternating legs.

ALTERNATING LEG SWINGS

Extend your arms in front of your body. Swing your right leg forward. Bring it back down. Then swing your left leg forward. Continue alternating legs.

SALUTATIONS

Come into prayer position, palms together in front of your chest. Take a deep breath, exhale and circle your hands out to your sides, then up overhead.