#123 Movement Meets Power

Seamlessly blends mobility work with explosive training for athletic performance that moves as good as it looks

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 #123:

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 to Downward Dog (Movement Flow)
   How to Do It:

   • Start in plank

   • Push hips up and back

   • Form inverted V

   • Return to plank

Easier Variation: Bend knees slightly in the downward dog position to accommodate tighter hamstrings and shoulders.

3. 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.

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. Diamond Push-Ups (Upper Body - Triceps)
   How to Do It:

   • Hands form diamond

   • Elbows close to body

   • Lower chest to hands

   • Push up

Easier Variation: Perform from knees or elevate hands on a bench or sturdy surface to reduce the load.

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 simply perform small vertical hops while engaging your core.

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

To recap, here's what you hit today:

• MOBILITY-STRENGTH FUSION! Plank to downward dog transitions combine flexibility work with strength training for movement quality that prevents injuries!

• VERTICAL POWER EXPLOSION! Squat jumps and tuck jumps develop the explosive upward power essential for athletic performance and bone density!

• CORE CONTROL MASTERY! Dead bugs create the anti-rotation strength that protects your spine during all dynamic movements and daily activities!

See you tomorrow morning!

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