#063 Full-Range Functional EMOM

Master movement in all directions with this comprehensive circuit that builds real-world strength and stability.

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 #063:

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. Burpee to Broad Jump (Dynamic - Horizontal Power)
   How to Do It:

   • Perform burpee

   • Upon standing, transition to broad jump

   • Jump forward

   • Land in squat

Easier Variation: Remove the push-up from the burpee and make the broad jump shorter to reduce intensity while maintaining the movement pattern.

2. Bird Dog (Core - Balance)
   How to Do It:

   • Hands and knees

   • Extend opposite arm/leg

   • Keep hips level

   • Return with control

Easier Variation: Lift just the arm or just the leg at a time instead of both simultaneously to build stability gradually.

3. Curtsy Lunges (Lower Body - Hip Stability)
   How to Do It:

   • Step back and across

   • Lower into lunge

   • Keep hips square

   • Push to return

Easier Variation: Take a smaller crossing step to reduce the challenge to your hip stabilizers while building strength and coordination.

4. Tricep Dips (Upper Body - Triceps)
   How to Do It:

   • Hands behind hips

   • Lift hips off ground

   • Bend elbows

   • Push up

Easier Variation: Keep feet closer to your body to reduce the lever arm and make the movement less challenging.

5. Star Jumps (Dynamic - Power)
   How to Do It:

   • Crouch down

   • Jump explosively

   • Extend arms and legs

   • Land softly

Easier Variation: Perform jumping jacks or make smaller, less explosive movements while focusing on controlled landings.

6. Side Plank with Rotation (Core - Rotational Core)
   How to Do It:

   • Side plank position

   • Thread top arm under body

   • Return to start

   • Control movement

Easier Variation: Perform standard side planks without rotation, or do the rotation from a modified side plank with knees bent.

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:

• EXPLOSIVE POWER UNLEASHED! Burpee to broad jump and star jumps ignite maximum calorie burn while building the kind of athletic explosiveness that transforms your performance!

• 360° CORE STRENGTH! Bird dogs and side plank rotations attack your core from all angles, creating rock-solid stability that supports everything you do!

• FUNCTIONAL MOVEMENT MASTERY! Curtsy lunges target often-neglected hip stabilizers while tricep dips sculpt powerful arms that can push, pull, and power through anything!

See you tomorrow morning!

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