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We’re approaching the home stretch of the World Cup with 12 days of play left.
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), featuring U.S. Women’s National Team members Sydney Leroux and Ali Krieger.
The 15-minute “Dynamic Duo” workout takes you through five drills from the team’s regimen.
Just grab a friend and go.
A great training program has to reflect that demand and develop good movement patterns.
For me, these drills help prepare for those moments where every step matters.
It could be the difference between a win or a loss.
thanks to the high intensity and explosiveness of each movement.
Plank Jumps
Partner 1 starts in a forearm plank with feet shoulder width apart.
Partner 2 stands between partner 1s feet.
Partner 2 then jumps to the outside of partner 1s feet.
Partner 2 jumps back in and repeats.
Reverse Crunch Leg Throw
Partner 1 stands with feet hip width apart.
Partner 2 lies on back with head between partner 1s feet and holds her ankles.
Partner 2 raises legs toward partner 1 to do a reverse crunch.
Partner 2 then lowers hips to the mat as partner 1 pushes her feet toward the mat.
Partner 2 uses core to resist the momentum and slowly lowers legs to mat, then repeats.
Single Leg Squats
Partners start by facing each other holding a mini band.
Partner 2 stands on left leg and squats.
Partner 1 stands feet hip width apart and holds mini band tight.
Partner 2 returns to standing position.
Ball Squat Jump
Partners start by facing each other 2 feet apart.
Partner 2 holds ball and squats.
From squat, partner 2 jumps with ball.
Partner 2 lands in squat position.
Partner 2 stands and chest passes ball to partner 1.
Partner 1 catches ball and repeats.
Split Jump Rotational Toss
Partners start side-by-side, 2 feet apart in a lunge.
Partner 1 holds ball.
From the lunge, partner 1 jumps and switches legs.
Partner 1 lands in lunge position.
Partner 1 jumps and switches legs back to start position.
Partner 1 lands in lunge and tosses ball to partner 2.
Partner 2 catches ball and repeats.
Now check out the ladies behind the scenes, as they filmed their NTC workout!
