#071 The Complete Athlete: 30 Minutes to Better Movement

Systematically strengthens your body's fundamental movement patterns for improved performance in everything you do

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 #071:

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. Frog Jumps (Dynamic - Explosive Power)
   How to Do It:

   • Deep squat position

   • Jump forward

   • Land softly

   • Reset position

Easier Variation: Step forward powerfully instead of jumping, maintaining the deep squat position to still engage the lower body muscles.

2. 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 rotational component rather than leg extension.

3. Archer Push-Ups (Upper Body - Unilateral)
   How to Do It:

   • Wide push-up stance

   • Bend one arm

   • Keep other straight

   • Alternate sides

Easier Variation: Perform from knees or use a standard push-up position and simply shift more weight to one side at a time.

4. Reverse Lunges (Lower Body - Balance, Strength)
   How to Do It:

   • Step backward

   • Lower back knee

   • Front shin vertical

   • Push to return

Easier Variation: Hold onto a support like a chair or wall while performing the movement to help with balance.

5. Bear Crawl (Movement Pattern)
   How to Do It:

   • Hands and feet only

   • Move forward/back

   • Keep knees off ground

   • Maintain level hips

Easier Variation: Stay stationary and practice lifting opposite hand and foot while maintaining the position, or move very slowly over a shorter distance.

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 perform small hops with a slight knee lift to decrease intensity.

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:

• MULTI-DIRECTIONAL EXPLOSIVE POWER! Frog jumps and tuck jumps develop horizontal and vertical power that builds athleticism in all planes of movement!

• CORE-TO-EXTREMITY CONNECTION! Bicycle crunches and bear crawls create the essential core stability and coordination that powers efficient movement from your center outward!

• UNILATERAL STRENGTH BUILDER! Archer push-ups and reverse lunges target one side at a time, eliminating muscle imbalances and building equal strength throughout your body!

See you tomorrow morning!

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