Defense
Defensive Stance Hold
Build a strong athletic base that stays ready without drifting upright.
Video coming soon
We'll add walkthrough video for this drill.
Level: Beginner
Duration: 30s
Equipment: None
Tracking: combo
How to run it
Build a strong athletic base that stays ready without drifting upright.
- Start with feet wider than shoulders and hips pushed back slightly.
- Keep your chest up, knees bent, and hands ready in front of you.
- Hold the stance for the full time without locking your knees.
- Reset if your heels lift too much or your shoulders lean too far forward.
Related programs
No-Ball Athletic Starter
A short no-equipment routine for stance, balance, and simple movement quality.
Open program