#084 Endurance to Explosion: The 30-Min Progression

Strategically builds control before power, creating the foundation necessary for explosive performance

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 #084:

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. Jumping Jacks (Cardio)
   How to Do It:

   • Stand feet together

   • Jump feet out while raising arms

   • Jump back to start

   • Keep rhythm

Easier Variation: Step out one foot at a time instead of jumping, while still raising and lowering the arms in rhythm.

2. Dead Bug (Core - Core Control)
   How to Do It:

   • Back flat, limbs up

   • Lower opposite arm/leg

   • Return to start

   • Alternate sides

Easier Variation: Keep movements small and only extend one limb at a time instead of opposite pairs.

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

   • Pike position

   • Bend elbows

   • Lower head toward ground

   • Push up

Easier Variation: Use a less steep pike angle or bend knees slightly to reduce shoulder load.

4. Pulse Squats (Lower Body - Endurance)
   How to Do It:

   • Lower to squat position

   • Pulse up and down slightly

   • Keep tension constant

   • Maintain form

Easier Variation: Use a higher squat position or do fewer pulses at the bottom of each rep to reduce the burn.

5. Plank Shoulder Taps (Core Control)
   How to Do It:

   • High plank position

   • Tap opposite shoulders

   • Keep hips level

   • Alternate sides

Easier Variation: Widen your stance to create a more stable base, reducing the challenge to your core stability.

6. 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.

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:

• TOTAL STABILITY SYSTEM! Dead bug and plank shoulder taps create the anti-rotation core strength essential for protecting your spine during everyday movements and athletic performance!

• LOWER BODY ENDURANCE-TO-POWER! Pulse squats build the muscular endurance foundation necessary for the explosive power developed by squat jumps!

• SHOULDER STRENGTH BUILDER! Pike push-ups target the shoulders from an overhead angle that builds functional pushing strength rarely addressed in standard workouts!

See you tomorrow morning!

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