Frankie & Simon Moore love fitness and agility. They shared with us their Top 5 Strength Routine - created especially for agility competitors, giving you the edge for your agility runs!

It is fairly common for most people to think strength training involves pumping iron in the weight room. On the contrary, strength training doesn't have to involve any special equipment, other than the equipment you were born with. We believe in keeping your workouts regular and simple. Our strength sessions for agility competitors rely entirely on body weight and can be done in the comfort of your own home.

Given the nature of agility, you are required to move forwards, side-ways, backwards, both at speed and then slowly, multiple times, in less than 60 seconds and often much faster. You are asking a great deal of your muscles that may already be carrying an unknown imbalance.

By improving all-around strength, an agility competitor achieves a more efficient form that can endure over longer periods of time and distance. Strength training improves performance by strengthening specific muscles to iron out any imbalances. Additionally, better strength can lead to a more effective use of energy over a longer period (i.e. a weekend trial), and will allow for more consistent performance over several events. Improvements in strength can mean fewer injuries, allowing more time for doing what you (and your dog) love doing – agility.

The initial improvements that you experience with strength training are largely neurological. This means you improve as your body learns the skill of the exercise, not because you get sudden strength improvements. This is why we recommend building a strength program into your weekly training for best results. If you are new to strength training, we recommend that you start slowly.

Our Top 5 Strength Routine:

1: Plank

What it works

abdominals, back

How to do it

Begin face-down on the ground. Put your weight on your forearms and lift your upper body off the ground. Your elbows are directly below your shoulders, and palms flat on the floor. Bring the rest of your body off the ground by putting weight on your toes and lifting up. Hold for 20 seconds.

Focus

Keep your back and hips flat. Avoid lifting your hips higher than your back, as this may cause lower back pain.

2: Superman

What it works

lower back, abs

How to do it

Begin face-down on the ground or a yoga mat, with your arms out in front of your body. Slowly lift your left leg and right arm off the ground, mimicking Superman, and hold for 15 seconds. Repeat on the other side – right leg, left arm.

Focus

Keep your head facing toward the mat, and use the muscles in your back and glutes to lift your arms and legs up off the ground. You should feel as though your body is lengthening through your fingertips and toes.

3: Bridge

What it works

glutes, lower back, hamstrings

How to do it

Lie on your back with your knees bent and your feet flat on the ground. Your hands are resting on the floor beside you. Slowly lift your hips up towards the ceiling. Hold for 30 seconds.

Focus

Keep your shoulders flat on the ground as you raise your hips towards the ceiling. For best results, your legs should be at a 90 degree angle, with your feet directly under your knees.

4: Push-ups

What it works

chest, arms, shoulders

How to do it

Begin on your knees if regular push-ups are too advanced. Otherwise, your hands are slightly wider than your shoulders, at the same line of the shoulder. Your legs are directly behind you, on your toes. Feet should be slightly apart. Lower your chest down to just above the ground and push back up at a good pace to maintain rhythm.

Focus

Keep your head in a neutral position looking at the ground. Be careful not to collapse to the floor on each push-up. Likewise, keep your back flat as you push back off the ground. The push up is one movement up and down. Try not to “Snake” by moving your hips or shoulders first.

Beginners: 5 push-ups.

Advanced: 10 push-ups.

5: Squats

What it works

lower back, glutes, hamstrings, quads

How to do it

With your feet shoulder-width apart, squat downwards, emphasizing a sitting motion. Lower your backside towards the ground and keep your back straight and your head up. Once you squat downwards, come back up, pushing upwards through your heels.

Focus

Keep your eyes forward and your chest up. Knees should not come over your toes during the movement. The correct squat movement will have your upper thighs burning quickly!

Beginners: 10 squats.

Advanced: 20 squats.

Combine this program into a circuit for the best results. Complete one round of each exercise and repeat based on your level of fitness.

Beginners: Repeat this circuit 3 times.

Advanced: Repeat this circuit 5 times.

Do the Top 5 Strength Routine two to three times per week for the best results!

Frankie & Simon Moore are a wife and husband team who love fitness and Agility. Frankie trained as a Classical Ballet dancer and teacher, and is now a Canine Conditioning Trainer and Agility Competitor. Simon is a Personal Trainer and Professional Running Coach. They wanted to share their love of fitness and dogs with agility competitors across the world, so they created AgilityFit to help Human and Dog Agility competitors be the best they can be, on and off the course.