#070 Balance, Power & Control: The Ultimate 30-Min Trio

Challenges your stability while building explosive strength for the perfect balance of athletic development

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 #070:

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. Crab Walk (Dynamic - Opposing Pattern)
   How to Do It:

   • Hands behind

   • Lift hips

   • Walk forward/back

   • Keep core tight

Easier Variation: Hold the static crab position and alternate lifting one limb at a time instead of walking.

2. Side Plank with Arm Reach (Core - Rotation)
   How to Do It:

   • Side plank

   • Thread arm under

   • Reach up

   • Control movement

Easier Variation: Perform from knees or hold a static side plank without the rotation component.

3. Jump Squats (Dynamic - Power, Cardio)
   How to Do It:

   • Lower into squat

   • Explode upward

   • Land softly

   • Immediately lower into next rep

Easier Variation: Reduce the depth of the squat or remove the jump component, focusing on quick squat repetitions.

4. Pike Push-Ups (Upper Body - Shoulders)
   How to Do It:

   • Pike position

   • Bend elbows

   • Lower head toward ground

   • Push up

Easier Variation: Reduce the pike angle (less vertical) to decrease the shoulder load while maintaining the movement pattern.

5. Single-Leg Deadlift (Lower Body - Posterior Chain)
   How to Do It:

   • Balance on one leg

   • Hinge at hips

   • Other leg extends back

   • Return to standing

Easier Variation: Tap your back foot for balance at the bottom of the movement or use a support like a chair or wall.

6. Mountain Climbers (Dynamic - Core Power)
   How to Do It:

   • Plank position

   • Drive knees to chest

   • Alternate quickly

   • Keep hips low

Easier Variation: Slow down the pace and focus on form rather than speed to maintain core engagement.

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:

• BALANCING STRENGTH DEVELOPER! Single-leg deadlifts and side planks with rotation build the stabilizer muscles that prevent wobbles and create confident, powerful movement!

• UPPER BODY TRANSFORMATION! Crab walks and pike push-ups target often-neglected muscle angles that complete your upper body development for balanced, functional strength!

• METABOLIC CONDITIONING COMBO! Jump squats and mountain climbers create the perfect power-endurance pairing that burns calories during AND after your workout!

See you tomorrow morning!

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