Katie Woods and Kacie Lewis can be found in the gym at every IWLCA event. Woods, the head coach at UConn, and Lewis, the defensive coordinator, work out as a tandem. This fall, their warm-up consisted of a mile run before a lift, with each lap getting faster, almost turning into a race.

"Having a good workout partner can take you to that next level," Lewis said. "We have a very similar mentality and intensity when it comes to working out. I think a lot of people have this idea that they’re going to get big and bulky if they lift too much, but we tend to be more concerned with who can push themselves the hardest."

The benefit of partner workouts is that they bring out the best in each other. Lewis, who played for the Huskies from 2009-2013, is recovering from an injury, while Woods recently gave birth to her second child.

MEDICINE BALL FULL-BODY CRUNCH

Helps With: Core strength. 

We Do: 30 crunches, 15 per partner with a 17-pound medicine ball.

Step 1: Sit on the ground next to your partner and face each other. Start in an upright seated position with your legs tucked to your chest and feet elevated.

Step 2: One partner takes the medicine ball and kicks her legs out straight, while still elevated, and extends her right arm back until it is straight while holding the medicine ball in that hand. Meanwhile, the other partner is doing a body weight fully extended crunch.

Step 3: When the first partner returns to the tucked starting position, she throws the medicine ball to the other partner, who now fully extends her right arm holding the medicine ball.

Step 4: Repeat with your right arm, left arm and both arms. Alternate each time from a weighted full body crunch to a body weight full body crunch.

FIREMAN CARRY

Helps With: Balance, strength.

We Do: Three times through for each partner for 90 yards in total distance.

PHOTO COURTESY OF UCONN

Step 1: Identify who will carry first. The first partner lifts the other into a fireman carry position.

Step 2: Squat five times with your upper body positioned similar to a back squat. Position your feet shoulder width apart with your weight resting on your heels. Keep your chest up and head forward to keep your back and neck aligned. It’s important to avoid hunching over, which would put added pressure on your lower back.

Step 3: Walk forward 10 yards, then do six walking lunges. Do not allow your knee to move forward beyond your toes to avoid added stress on the knee. Prioritize your front foot to stand up, maintaining your weight in your heel.

Step 4: Upon completion, partners switch positions. The second partner then lifts the first partner and completes the same exercises on the way back to the starting line. Rest time is defined as the time you are being carried. Ensure you slowly lower yourself for each exercise to maintain balance and proper form.

PHOTO COURTESY OF UCONN