3 Minute Bodyweight Drill for Strength, Mobility, and Stability

This bodyweight drill is recommended by Stephanie Anneliese Rose. It’s 3 moves. She recommends implementing one or three of the drills at least once a week. I do 50 seconds each movement with a 10 minute rest in between.

My experience with this bodyweight drill

The first two moves were challenging, but I felt coordinated right away. The third move I had to watch Steph’s video a few times, but I finally got it. This move gets my heart rate up. I felt tightness on my right hip when I started doing it, but overtime, it started to feel better.

Sumo Squat to Knee Drop Shoot

1. Stand with feet apart and toes pointing out. Lower until your thighs are parallel to the ground (or as low as your mobility allows). This is your sumo squat
2. For the drop shoot, take right knee and gently place it on the ground in line with the center of the body.
3. Face the left knee and shift the weight forward towards the left knee, which lifts the left heel off the ground.
4. Move the hips back to center, lift right knee off the ground and back to standing.
5. Repeat on the other side.

Hip-up to Combat Stance

1. Sit on the floor. Right leg straight, and left knee bent with foot under the right thigh.
2. Using the core bend the right knee so you’re in a lunge position, with the right knee tracking over the right ankle.
3. Back to starting position and switch the legs. This time, the left leg is straight and the right knee bent with foot under the left thigh.

Lazy Lizard

1. Start in a plank position, or the start of a pushup. Take the right foot and place it next to the right hand. Back leg is straight behind you. Bend the elbows and push back up.
2. Lift the right hand off the ground and take the left foot and place it past the right foot. Move your hands until they are now next to the left foot. This is how you switch. Bend the elbows and back repeat.

Who is Stephanie Anneliese Rose?