By Tim Walker
1/ Crossfit: box jump
This plyometric move has helped many athletes boost their speed and power by pushing fast-twitch muscle fibres to their limits – but only when used sparingly.
Your move Shoot for 3 to 4 good, high leaps, not 20 cardio-style Crossfit hop-ups. Deploy them as the second component in a heavy-squat superset.
Perfect form In front of a thigh-high box, dip into a semi-squat and tense up. Drive through your legs to jump with both feet, landing on the box in a squat. Stand, drop down, repeat.
2/ Calisthenics: L-seat
It originates in gymnastics and its strength benefits are functional without being prohibitively difficult.
Your move You’ve probably witnessed an Insta “barman’” bust an L-seat – in a clear misuse of kids’ playground apparatus. It’s far better deployed as an abs finisher.
Perfect form Either grab a pull-up bar, or find some Olympic rings if you’re feeling heroic, and raise your legs, keeping your core tight. Hold it for 10 to 20seconds.
3/ Tacfit: leg swoop
Designed around police and Special Forces training – but really little more than a group circuits session – Tacfit can be performed poorly without supervision.
Your move Under the eye of an expert trainer, the leg swoop is the bodyweight move par excellence. Nail the form and deploy as part of a bodyweight circuit.
Perfect form On all fours, raise your knees from the ground. Drop your hips and swing your torso to kick your right leg under your left side, then alternate sides with each rep.
4/ Rowfit: rowing
Rowing has had a renaissance, thanks to a new class in New York touted as the next Barry’s Bootcamp.
Your move The aim should be good form under control, not whipping your body around in time with high-tempo tunes for 40 minutes. Learn the technique, apply for strong 10-minute bursts of effort.
Perfect form Your legs should be doing all the work. Think of your hands and arms merely as hooks while you keep your core tight and drive through each stroke.
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