#116 The Control-to-Power Progression

Builds rock-solid stability before unleashing explosive movement for safe, sustainable performance gains

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

• Consistency beats perfection–I’m glad you showed up!

Workout #116:

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. 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 rather than explosive power.

2. 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.

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

   • Push-up position

   • Push hips back

   • Return to plank

   • Keep arms straight

Easier Variation: Reduce the range of motion when pushing hips back to make the movement less challenging.

4. Forward Lunges (Lower Body - Single Leg Strength)
   How to Do It:

   • Step forward

   • Lower back knee toward ground

   • Push through front heel

   • Return to start

Easier Variation: Take shorter steps or reduce the depth of the lunge while maintaining proper knee alignment.

5. 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.

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

   • Crouch down

   • Jump explosively

   • Extend arms and legs

   • Land softly

Easier Variation: Reduce the range of motion by not crouching as low and not extending limbs fully during the jump.

That's it. If you have any questions or feedback, let me know!

To recap, here's what you hit today:

• EXPLOSIVE POWER BOOKENDS! Squat jumps and star jumps create maximum intensity at the beginning and end of each circuit for optimal power development!

• CORE CONTROL MASTERY! Plank shoulder taps and dead bugs develop anti-rotation strength that protects your spine and improves athletic performance!

• SHOULDER MOBILITY-STRENGTH! Push-back push-ups combine shoulder mobility work with strength training for healthy, functional shoulder movement!

See you tomorrow morning!

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