#127 Intensity Protocol: Max Power, Max Control

Strategically alternates between explosive movements and precise control for the perfect balance of power and stability

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 #127:

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. 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.

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. Bulgarian Split Squats (Lower Body - Single Leg Focus)
   How to Do It:

   • Back foot elevated

   • Lower front leg

   • Keep torso upright

   • Push through front heel

Easier Variation: Use a lower elevation for the back foot or hold onto a support for balance.

4. 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.

5. Wide Arm Push-Ups (Upper Body - Chest Focus)
   How to Do It:

   • Hands wider than shoulders

   • Lower chest

   • Keep elbows out

   • Push up

Easier Variation: Perform from knees while maintaining the wide hand position to reduce resistance while still targeting the chest muscles.

6. Mountain Climbers (Dynamic - Core Power)
   How to Do It:

   • Plank position

   • Drive knees to chest

   • Alternate quickly

   • Keep hips low

Easier Variation: Slow down the pace and focus on form rather than speed while maintaining core engagement.

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

To recap, here's what you hit today:

• EXPLOSIVE POWER BOOKENDS! Star jumps and mountain climbers create maximum intensity at the beginning and end of each circuit for optimal metabolic conditioning!

• CORE CONTROL SYSTEM! Plank shoulder taps and bicycle crunches develop anti-rotation and rotation strength for complete core mastery!

• SINGLE-LEG FOUNDATION! Bulgarian split squats build the unilateral lower body strength essential for balanced athletic development!

See you tomorrow morning!

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