#062 Explosive Power EMOM: Jump Higher, Move Better

Builds athleticism with 6 strategic exercises that develop power, mobility, and strength

Good Morning!

Here’s today's workout. As always, you’ll get out of it what you put into it.

• If you’re short on time, decrease the number of sets

• If you’re feeling ambitious, increase the number of sets or reps per minute

• If you’re low on energy, focus on the movement and just push through

• Focus on Consistency rather than perfection

Workout #062:

Total Time: 30 minutes (6 exercises x 5 sets)
Instructions: Perform each exercise for one minute, then move to the next. Repeat the circuit 5 times.

1. Squat Jumps (Dynamic - Lower Body Power)
   How to Do It:

   • Lower to squat

   • Drive up explosively

   • Land softly

   • Immediate next rep

Easier Variation: Perform regular bodyweight squats without the jump, focusing on form and depth rather than explosive power.

2. Plank Up-Downs (Upper Body - Strength)
   How to Do It:

   • High plank start

   • Lower to forearms

   • Push back up

   • Maintain alignment

Easier Variation: Perform from knees to reduce the load while still challenging your shoulders, chest, and core.

3. Bicycle Crunches (Core - Obliques)
   How to Do It:

   • Lie back, lift shoulders

   • Alternate elbow to knee

   • Extend opposite leg

   • Keep lower back pressed down

Easier Variation: Slow down the movement and reduce the range of motion, focusing on the rotation rather than leg extension.

4. YTW Raises (Upper Body - Shoulder Stability)
   How to Do It:

   • Lie face down

   • Raise arms Y position

   • Move to T

   • Finish W

Easier Variation: Focus on one position at a time rather than flowing through all three positions, reducing fatigue.

5. Side Lunges (Lower Body - Lateral Strength)
   How to Do It:

   • Step wide sideways

   • Bend stepping leg

   • Keep other leg straight

   • Push to return

Easier Variation: Take shorter steps to the side and reduce the depth of the lunge until mobility and strength improve.

6. Tuck Jumps (Dynamic - Vertical Power)
   How to Do It:

   • Stand tall

   • Jump straight up

   • Pull knees to chest

   • Land softly

Easier Variation: Reduce knee height during the jump or simply perform small hops while slightly lifting the knees.

That's it. How’d it go today?

Let me know, I read every answer to adjust future workouts.

To recap, here's what you hit today:

• JUMP HIGHER, MOVE FASTER! Squat jumps and tuck jumps fire up your fast-twitch muscle fibers and skyrocket your explosive power to new heights!

• BULLETPROOF SHOULDERS! YTW raises target those critical stabilizer muscles most workouts miss, giving you strong, injury-resistant shoulders that can handle anything!

• MULTI-DIRECTIONAL STRENGTH! Side lunges break you out of forward-only movement patterns while bicycle crunches build rotational power that translates to real-world performance!

See you tomorrow morning!

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