Strength & Conditioning

Squats, crawls, planks, and bridges dressed as dragons and knights.

Quality reps. Knees track over toes. Planks stay a straight line, not a sag.

• 1Dragon SquatsFeet under the shoulders. Sink as if charging fire, stand and roar. 10–12 smooth squats.

  Set up

  Open floor.

  Do this

  Feet under the shoulders. Sink as if charging fire, stand and roar. 10–12 smooth squats.

  Done when · Legs, glutes, and a balance you can breathe in.

  Play this drill
• 2Ninja Bear CrawlsKnees hover. Crawl with opposite hand and foot, low and quiet, 10 yards and back.
• 3Samurai Push-UpsStrong push-ups, knees down if needed. 5–10 with a proud return to the top.
• 4Viking LungesBig step, both knees bend, back knee toward the floor, push home. 5–10 each leg.
• 5Gladiator PlankElbows and toes, body one line. Hold 15–30 seconds. Twice.
• 6Knight's Shield HopsFeet together. Hop side to side as if the shield is blocking. 15 controlled hops.
• 7Stealthy Side StepsWide feet. Big deliberate steps left, then right. 10 each way.
• 8Spartan Star JumpsJump into a star, land soft, reset. Aim for 10.
• 9Warrior's BridgeKnees bent, feet flat. Lift hips until knees, hips, and shoulders line up. Hold 15–30 seconds. Twice.
• 10Ranger's Relay RunSprint one way, walk back. 4–6 runs, or a team relay.