Banded Runner’s Lunge- Loop a superband around your hips.  Have your partner set up behind you, holding the band to create tension.   With control, lunge back with your left leg, dipping your left knee down towards the ground.   Now drive into your right foot and hip to  straighten your right leg.  Stand tall and simultaneously drive your left knee up in front of you.  Try to incorporate your whole body through engaged abdominal muscles, tall posture and sprinter’s arms.  Your opposite arm and leg will move together.  Complete 8 repetitions on the left before switching to the other side.

Anti-Rotation Chop-  Set up in a half kneeling position with your core engaged.  Hold one end of the superband with  your arms extended out in front of you.  Your partner will hold the other end of the band, creating tension to your side.  Without rocking or twisting, rotate through the shoulders away from your partner and then back to center.  Try to keep tension on the band the entire time and avoid collapsing to the side towards your partner.