24 Hour Fitness, the official fitness sponsor of the Los Angeles Rams, wants to help you get game-day ready, as the Rams take on the New England Patriots in Sunday’s big game.

Test your agility and skills with these NFL Combine–inspired drills from 24 Hour Fitness and the Rams’ Sideline Challenge workout.

Instructions: Perform each move consecutively for 10 to 15 reps or for 30 seconds with 30 seconds of recovery between each move.

WARM-UP

Perform each move for 30 seconds.

Standing Quad Stretch With Overhead Reach

 

• Stand with your feet hip-width apart, arms by your sides.
• Kick your right heel up behind you and grab your right foot with your right hand. Balance on your left leg as you pull your foot toward you, stretching your quads. Bring your left hand up to the sky and reach.
• Release your foot and repeat on the left side.
• Continue alternating stretching legs.

Step-Back Hamstring Stretch

• Stand with your feet hip-width apart, arms by your sides.
• Step your right foot back so your stance is split.
• Bring the toes of your front foot up so your left heel is on the ground, toes pointed toward the ceiling.
• Hinge from your hips and reach for your left foot with your right hand. Bring your left hand behind you and bend your right knee as you sink into the stretch.
• Return to stand, then switch legs.

High Knees

• Stand with your feet hip-width apart, arms at your sides.
• Begin marching in place, pumping your arms and driving your knees to hip height.

Crossover Cones

• Place four cones in a square, about 2 feet apart from one another. Stand to the right side of the cones.
• Come into an athletic stance with your feet under your hips, knees bent slightly and hands in front of your chest.
• Cross your outside (right) foot over and into the square, then bring your inside (left) foot across to step outside to the opposite (left) side of the square.
• Step your feet together outside the square, then reverse the move, bringing your left foot across into the middle of the square, then your right foot behind and to the outside (right) of the square back to your starting point.
• Continue quickly, staying on the balls of your feet and alternating feet and direction.

WORKOUT

SET 1

Bodyweight Squat

• Stand with your feet shoulder-width apart.
• Sit your hips back and down, bending your knees like you’re sitting back in a chair.
• Stop your butt at knee height, then press through your heels to stand. Repeat.
• Perform 10 to 15 reps.

High-Knee Run

• Stand with your feet hip-width apart, arms at your sides.
• Begin running in place, pumping your arms and lifting your knees to hip height.
• Perform for 30 seconds.

Lateral Lunge

• Begin standing with your feet under your hips.
• Step your left foot out laterally and sit back on your left hip into a side lunge.
• Press through your heel to return to stand, then repeat on the opposite leg.
• Continue lunging side to side.
• Perform 10 reps on each leg.

Sprint/Backpedal

• Place two cones about three strides apart from one another.
• Stand at the end of one cone and come into an athletic stance.
• Sprint forward toward the cone, then decelerate as you plant and push back to backpedal toward the starting cone.
• Circle around that cone to sprint forward again. Continue, sprinting and backpedaling.

SET 2

Crossover Lunge

• Stand with your feet hip-width apart.
• Step your left foot in front and across your right leg to sink into a curtsy lunge by dropping your back knee toward the floor. Your knees should come to 90-degree angles.
• Press through your front heel to return to stand.
• Repeat on the opposite side. Continue, alternating sides.
• Perform 10 reps each side.

Shuffle to Sprint

• Place two cones about three strides apart from one another.
• Stand at the end of one cone and come into an athletic stance.
• Sprint forward, then turn your body so the cones are at your sides and shuffle laterally back to your starting cone.
• Wrap around the cone and sprint again, shuffling back laterally.
• Continue alternating sprinting and shuffling.

Parallel Squat Jump

• From a standing position, sink into a squat and bring your arms back.
• Hold for a moment, and then press through the balls of your feet and jump straight up as high as you can. Allow your arms to swing up and lift your body.
• As you land, absorb the impact by bending your knees.
• In one smooth motion, sink back into a squat and repeat.

TIP: Keep your chest upright throughout the movement.

Dumbbell Russian Twist

• Sit on the floor with bent knees holding a dumbbell.
• Lean back, lift your feet off the floor or keep your heels on the ground, keeping your knees bent, and hold the weight out in front of your torso.
• Twist by rotating the weight to your left. Keep your legs still as your upper body twists.
• Slowly come back to center, and then repeat on the other side.
• Perform 10 reps each side.

 COOL-DOWN

Perform each move for 30 seconds, with little to no rest between moves.

Kneeling Lat Stretch With Cross-Body Reach

• Position yourself in a kneeling stance with the width of your knees comfortably outside the width of your hips.
• Reach your hands out in front of you and fold forward into Child’s Pose.
• Take one hand and thread it under the opposite shoulder. Let your eyes follow your hand. Hold that position. Remember to breathe slowly and relax.
• Unthread to return to Child’s Pose, then switch arms.

Split Kneeling Band Overhead Reach With Rotation and Side Bend

• Begin kneeling on the ground holding a band taut in both hands in front of you.
• Bring your right knee forward to come into a split kneeling stance and bring the band overhead.
• Stretch the band and then rotate your torso to the left.
• Side-bend toward your back left leg and breathe deeply.
• Hold and then come back to center and switch legs and sides.

Split Kneeling Hip Flexor/Quad Stretch

• Come into a split kneeling position, with your left knee on the ground, left foot behind you and your right knee in front of you, right foot on the ground.
• Grab your back foot with your left hand and pull it toward your glute as you press your hips forward.
• Hold and then switch sides.

Pigeon Stretch

• Start in a high plank position, with your hands under your shoulders.
• Bend your right knee to your chest, and then place your knee and the outside of your right calf on the floor. Your right foot should be under your left hip. Flex your right foot to protect the knee joint.
• Lower your hips to the ground. Hold.
• As you sink into the stretch, reach forward with your arms, bringing your chest toward your knee, if you can.
• Breathe in through your nose and out through your nose in a relaxing cadence. Hold and then switch to the other side.

Need a healthy and quick game day snack idea? Try this colorful salad from Elle Penner or her fudgy black bean avocado brownies.

Photo credit: Courtesy of the Los Angeles Rams/Navarro
Video credit: 24GO / Tom Casey, box24studio.com