Add 10 minutes of speed and agility into your weekly workouts. Incorporate this movement sequence after a complete warm-up. For best results, perform this before your strength, cardio and functional workout exercises.

Equipment Needs

• Queenax™
• Stroops VITL Kit

Workout Structure

• Perform each movement for 45 seconds with 15 seconds recovery between movements.
• After performing the entire sequence, rest for two minutes and repeat.

The Movements

Mountain Climbers

1. Connect one end of a Slastix (safety sleeved elastic tube) to a low Mini Wall Bar with the Cloth Anchors.
2. Position feet in Foot Straps and connect the other end of the Slastix to the bottom of the Foot Straps.
3. Face away from the Mini Wall Bars and lower into a quadruped position.
4. Starting with slight tension in the Slastix, alternate feet as quickly as possible while maintaining a neutral spine.

Punches

1. Keep Slastix mounted to low Mini Wall Bar, but swap out Foot Straps for handles.
2. Face away from the Mini Wall Bars and bend elbows with hands at chest height.
3. Starting with slight tension in the Slastix, alternate punching arms forward at speed.

Lateral Shuffles

1. Move Slastix Cloth anchor to hip height and attach Universal Swivel Belt.
2. Turn body so hip is facing Mini Wall Bars and step away from Queenax until Slastix has slight tension.
3. Shuffle laterally away from Queenax until the Slastix approaches full extension, and then shuffle back to starting position.
4. Turn around at 20 seconds and continue on opposite side.

Bear Crawls

1. Face away from Mini Wall Bars and lower into a quadruped position with slight tension in the Slastix.
2. Crawl away from Queenax until the Slastix approach full extension, and then return to starting position.

Back Pedals

1. Face toward the Mini Wall Bars in a standing position with slight tension in the Slastix.
2. Back pedal way from the Mini Wall Bars until the Slastix approach full extension, and then return to starting position with control.