Coach Noss’s Exercise Progression Series – Part 4

Who’s ready to work out with Coach Noss this week? He continues to share programs he’s put together for his college and pro athletes. He goes through a progression of corrective, functional and strength building moves that you can pick and choose from depending on where you are physically and what you’re trying to accomplish.

This week we finally get off the floor and work on upright function, where we work on balance and core strengthening.


He starts with the 3-point, single leg balance, which is great for athletes to work their balance and build strength through the ankle. To do, while holding a workout bar behind your back, bend over so that your head, neck and back are at a 45-degree angle. Then extend one leg back, so that you form a straight line from head to toe. Fire those glutes, and hold for 30 seconds. Then switch sides.

Next are single leg rows. Get into the same position as the first move (but without the bar), forming a straight line from your head down to your toe. Push through the back of the heel to feel stability. Holding a dumbbell in one hand, lift the weight to your chest and lower. Do this 10-12 times, and then switch sides.

From there, you can progress into power cleans. Come down in squat position, holding a dumbbell in one hand. Bring the weight up through the elbow. Jump into the weight, lifting it over your head. Squat back down and bring down weight. Bring in your stance a bit. Repeat 8-10 times, then switch the weight to the other arm.

Finish up with more rows with a resistance band to continue working on your balance. Pull the band into your chest, working through the rope. This develops good scapula mobility and extension. For more of a challenge, lift up your foot a few inches off the ground. If you want, you can also put a balance pad underneath to create more instability to better work your balance.

Let’s get to work on our balance! Thanks, Coach Noss!

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