Mobility

Heisman

The Heisman is a cardio exercise that boosts coordination, endurance, and agility. Originated from football drills, this full-body workout targets legs, core, and arms through a sprinting and side leap motion.
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Heisman instructions
Step-by-step instructions
1
Start by standing in an athletic position with your feet shoulder-width apart and your knees slightly bent.
2
Hop on your right foot while pulling your left knee up in front at a 90 degree angle.
3
Quickly switch and repeat the movement on your left foot against your right knee.
4
Jump from side to side, keeping your abs tight and a fast pace.
5
Repeat this motion for the desired number of reps, remembering to always land gently to reduce risk of injury.
Start by standing in an athletic position with your feet shoulder-width apart and your knees slightly bent.
Hop on your right foot while pulling your left knee up in front at a 90 degree angle.
Quickly switch and repeat the movement on your left foot against your right knee.
Jump from side to side, keeping your abs tight and a fast pace.
Repeat this motion for the desired number of reps, remembering to always land gently to reduce risk of injury.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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