#124 Power Matrix: Explosive in All Directions

Develops multi-directional explosive power that translates to superior performance in sports and daily life

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 #124:

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. Side Plank with Rotation (Core - Rotational Core)
   How to Do It:

   • Side plank position

   • Thread top arm under body

   • Return to start

   • Control movement

Easier Variation: Perform from knees or hold a static side plank without the rotation component.

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. Hollow Body Hold (Core - Total Core)
   How to Do It:

   • Back pressed down

   • Arms by ears

   • Legs straight, lifted

   • Hold position

Easier Variation: Bend knees to 90 degrees or position arms alongside body instead of overhead to reduce difficulty.

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

   • Jump side to side

   • Land on outside foot

   • Touch floor (optional)

   • Stay low

Easier Variation: Step side to side instead of jumping to reduce impact while still working on lateral movement patterns.

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

To recap, here's what you hit today:

• MULTI-DIRECTIONAL POWER MATRIX! Frog jumps and skater jumps develop explosive strength in horizontal and lateral planes for complete athletic development!

• CORE ROTATION MASTERY! Side plank rotations and hollow body holds create the perfect balance of dynamic and static core strength that powers all movement!

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

See you tomorrow morning!

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