Hexagon Drill

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Exercise Library

Hexagon Drill


Target Body Part:
Abs, Butt/Hips, Legs - Thighs, Full Body/Integrated

Equipment Needed:
Cones

Step 1

Starting Position: Set up six cones in a hexagon, making each segment of the hexagon about 2 feet long. Each cone should be about 2-3 feet from the center point inside the hexagon to allow enough room for you to take a large step. Stand in the middle of the hexagon in line with a cone. This will be your starting point. Stand with your feet hip-width apart, toes pointing forward and arms by your sides. Engage your abdominal muscles ("brace") to stabilize your spine. Pull shoulder blades down toward your hips without arching your low back. Keep your chest lifted and chin parallel to the floor. Shift your weight over your heels.

 

Step 2

Ready Position: Keeping the abdominals engaged, bend the knees and hinge the hips back, bringing the torso forward. Allow the arms to bend at the elbow and remain close to your sides. Shift your weight to the balls of your feet.

 

Step 3

Action: Take a large step forward toward the cone with the left leg, coming into a lunge position. At the same time drive and extend the right arm forward and down (palms facing in), to lightly touch the top of the cone. Drive your left elbow backwards. The left leg should land on the heel first, slowly shifting your body weight into the left foot, placing it firmly on the floor. As you transfer your body weight onto the lead leg/foot, avoid the tendency to tilt or sway the upper body and try not to move the forward foot. As you step forward into the lunge, focus on a downward movement of your hips toward the floor. Avoid driving your hips forward. This will help control the forward movement of your shinbone over your foot. Immediately push off your left foot and bring it back to center.

 

Step 4

Moving counter clockwise (left) to the next cone, rotate to the left. Pivot off your right foot and lunge with your left leg. Align your feet and hips in the direction you are stepping (toward the cone). Follow the same technique as listed in step 3. Immediately push off your left foot and bring it back to center.

 

Step 5

Continue counter clock-wise until you reach your starting point. Repeat the drill lunging forward with your right foot and moving clock-wise.

 

Step 6

Exercise Variations: (1) Perform this drill extending the same side arm toward the cone. In this case, the opposite elbow would drive back behind the body. (2) Once you become comfortable with the oblique angle lunges, you can focus more on exploding to the cone. To increase the amount of explosion, widen the hexagon allowing you to take a couple of steps forward then lunge to touch each cone. Placing a cone in the middle will provide a reference point.

It would be beneficial to practice the directional movements with stepping first to make sure your hip and foot alignment are correct before moving to the lunge. You may also have to adjust the size of the hexagon to a distance appropriate for you to perform the exercise correctly. Keep your arm movements strong and controlled.

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