#096 The Perfect Balance: Stability to Power

Builds the essential foundation of control before unleashing explosive movement for safe, sustainable results

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 #096:

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

   • Squat slightly

   • Swing arms back

   • Jump forward

   • Land in squat

Easier Variation: Take shorter jumps or step forcefully forward instead of jumping to reduce impact while still developing power.

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. 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 while maintaining the movement pattern.

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. 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.

6. Burpees (Dynamic - Total Body Power)
   How to Do It:

   • Drop to squat position

   • Jump feet to plank

   • Perform push-up

   • Jump feet forward

   • Jump up explosively

Easier Variation: Step back instead of jumping and remove the push-up component for a modified version that reduces impact.

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:

• BOOKEND POWER SYSTEM! Broad jumps and burpees create explosive power at the beginning and end of each circuit, maximizing athletic development while burning maximum calories!

• CORE STABILITY FOUNDATION! Bird dog and bicycle crunches develop anti-rotation and rotational core strength, creating the stable center that powers all movement!

• UPPER-LOWER BALANCE! Pike push-ups and reverse lunges target key movement patterns in the upper and lower body, creating balanced strength that prevents imbalances and injuries!

See you tomorrow morning!

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