Using a Staircase for Agility Training

Video Transcript

"My fingers are about to fall off but I'm so happy, I'm still here. We're going to go into bench dips. Now a lot of times when we do dips you think you need to be on a really really high bench since I'm really really close to the ground, right, I'm just going to lift my body up a little bit higher focus on keeping my chest up and coming straight down. I'm still getting that 90 degree bench then use my elbows and back up. If my butt was here I would just drop down to the floor then squeeze up to the top focusing on the tricep extension right at the top. After that we are going to go into lateral high knees at the steps. Now again this is not for basic this is for more intermediate because you want to focus on where you are in space. It is going to look like this and you can do it slow like this to get your body acclimated to the movement and then come right back down, taking your time and again going at your own speed. It's not about having a race but doing it the way you can do it so go here and back down taking your time and that's how you do lateral high knees on the steps."