Partner Workout (12/18)

(1) Partner Pull Ups: Stand facing your partner. Your feet can be slightly staggered if you want with the opposite foot forward to the hand you will grab your partner with. Hold your partner’s hand so that you are holding right to right or left to left.

Then, one partner will sit down on the ground and roll back onto their back. The partner standing will hinge over and bend their knees slightly to lower their partner down and be in a position to assist their partner in standing back up. The partner on the ground will then come back up to standing without using their other hand to push off the ground. They will roll up and drive through their heels to come back up to a standing position. The standing partner will assist them in coming back up to standing by “pulling” them back up as much as needed.

Once the partner is standing again, the other partner will roll back and perform the get up. Keep alternating partner get ups on one side and then switch sides and hold hands with the other hand. The more you pull your partner, the easier the move will be on their legs. Try to make each other work and move as quickly as possible.

(2) Partner Sleds: To do the Partner Sled, one partner will stand on sliders (Valslides) or towels. The partner on the sliders will make sure their feet are fully on the sliders and then will squat down, sitting their butt back while keeping their chest up.

The other partner will stand facing them and grab their hands. Both partners will straighten their arms out as they hold hands.

The partner not on the sliders will then begin to walk/run backward, pulling their partner along while their partner stays in the squat with their chest up. The partner walking/running backward also needs to keep their chest up and not round forward as they pull.

Start slow and gain speed as you run backward so your partner isn’t pulled forward off the sliders. The partner on the sliders will have to make sure to sit back as their partner goes backward to stay balanced and allow their partner to pull them.

Go as fast as you can while still working together.

(3) Partner Leg Throw Downs: One partner will lie on their back on the ground with their partner standing right behind their head. The partner on the ground will reach back and grab the standing partner’s ankles.

The partner on the ground will then lift their legs up and back toward their partner behind them. Keep your legs straight and close together. The standing partner will then grab their feet and “throw” their partner’s legs toward the ground. They can throw them straight ahead or angled to one side or the other. Mix it up and make them react to the throw. Throw your partner’s legs hard enough that they have to fight to keep their heels up off the ground, but not so hard that they can’t control their legs and go crashing down.

(4) Partner Hamstring Curl: One partner will kneel on the ground in front of the other with their feet flexed. The partner in back will hold down the heels/ankles of the front partner. The back partner will want to press their partner’s feet/ankles down hard to really help anchor them and assist them. This will help them more easily use their hamstrings to come back up. Then the front partner will start kneeling nice and tall with their glutes engaged and abs braced.They will then slowly lower themselves down forward, keeping their body in a nice straight line. Keep your hands up by your chest as if you are going to do a push up so that once you reach the ground you can catch yourself on your hands and use your arms to press yourself back up only as much as needed. Once you lower down slowly and reach the ground, push up off the ground as if doing a push up. Only push as hard as you need to assist your hamstrings in pulling you back up. Do not sit your butt back as you come back up. You want your body to move back up as one unit just as you lowered down.

Make your hamstrings do the work. Come all the way back up and repeat.

(5) Partner Wheelbarrow Crawl: One partner will move to the ground on their hands and knees while their partner stands behind them. The standing partner will then grab the feet/ankles of the partner on the ground as the partner on the ground situates their hands under their shoulders and moves into a plank position with their legs lifted. Make sure that the partner crawling starts with their arms straight and their body in a nice straight line. Their hips shouldn’t drop toward the ground and their butt shouldn’t go up in the air.

(6) Band Circles: To do Band Circles, both partners will stand side by side with the band held in front of them at their chests. Stand far enough apart that there is tension on the band, but not so much that you can’t circle it out to both sides. Both partners will then press the band out from their chest with their arms out straight. Make sure to keep your chest pressed out and your shoulders down. Do not shrug. Then one partner will pull the band to the right with their arms straight. The other partner will follow as the first partner draws a big circle with the band. The partner following will want to resist a little as they circle. You want tension on the band at all times. Move slowly as you circle and brace your abs. Create circles one way and then reverse the circles with the other partner leading. Try to move together at the same pace although it is ok if you get off a little. You can add in a squat too as you circle to make the circles bigger and even work your legs a bit more.

(7) Band Seesaw: They will each hold an end of the band and set up far enough apart that there is tension in the band; however, do not get so far apart that you can’t pull the band up overhead. Then one partner will hinge over, pushing their butt back as they lean over and pull the band back between their legs. Your knees will bend slightly as you pull it back, but you are not squating down. You want to hinge at the hips and push your butt back as you pull the band back between your legs with straight arms. Make sure that as you hinge, your back is flat. While one partner hinges over, the other partner will pull the band up and overhead. As you pull the band up overhead, keep your arms straight. Engage your glutes and stand up nice and tall. Do not arch your low back as you pull overhead. Try to stand up tall and extend your arms. Then, moving together and keeping tension in the band, both partners will switch and perform the other movement. As they switch the band will move like a “seesaw.” The partner that was hinging over will now pull the band back overhead to resist the partner that is moving from overhead to the hinge. Again, move together and make sure there is tension in the band at all times.

(8) Sit Up and Throw: To do the Sit Up and Throw, sit on the ground with your legs out wide in front of you and your knees slightly bent. Your partner should be seated in the same fashion in front of you. Make sure you are far enough apart to challenge each other with the throw as you sit up. One partner will start holding the ball in both hands. They will then lie back on the ground and extend the ball overhead. As they sit up, they will perform an overhead throw, throwing the ball to their partner. Sit all the way up and follow through the throw. The other partner will be seated and catch the ball. As they catch the ball, they will lie back down and reach the ball back overhead. From there, they will perform an overhead throw as they sit up. Do not sit up and then throw or perform a chest pass. This is an overhead throw performed as you sit up. Beginners may even need to start with simply a seated overhead throw if they can’t sit up as they throw.

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