- Sit on seat, feet strapped in, grip handle with arms extended.
- Push with legs, lean back slightly. Do four small pulls with increasing distance on each rep.
- Extend arms, lean forward from hips, bend knees to return to start.
- Strap your feet in tightly.
- Keep your arms extended while flexing and extending at the hips and knees.
- Set up two cones at a specified distance.
- Stay low and sprint quickly to the second cone.
- Hinge forward and tap the cone, then turn and sprint to the original cone.
- Repeat for the desired time or reps.
- Stand, balance on right foot, left foot behind, slightly bent knees.
- Jump to left, landing on left foot, right foot behind, swinging arms.
- Continue leaping side-to-side, maintaining balance and speed, like a speed skater.
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