#128 Mobility-Power Bridge: Flexible Strength

Seamlessly connects 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 #128:

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. Inch Worms (Dynamic - Dynamic Flexibility)
   How to Do It:

   • Forward fold

   • Walk hands out

   • Walk feet up

   • Keep legs straight

Easier Variation: Bend knees slightly during the movement to accommodate tighter hamstrings while still getting the full-body warm-up benefit.

2. Tricep Dips (Upper Body - Triceps)
   How to Do It:

   • Hands behind hips

   • Lift hips off ground

   • Bend elbows

   • Push up

Easier Variation: Keep feet closer to body to reduce the lever arm and decrease difficulty.

3. Side Lunges (Lower Body - Lateral Strength)
   How to Do It:

   • Step wide sideways

   • Bend stepping leg

   • Keep other leg straight

   • Push to return

Easier Variation: Take shorter steps to the side and reduce the depth of the lunge until mobility and strength improve.

4. V-Ups (Core - Total Core)
   How to Do It:

   • Lie flat on back

   • Lift legs and torso

   • Touch toes at top

   • Lower with control

Easier Variation: Lift just legs or torso separately, gradually working toward the full movement as strength improves.

5. Crab Walk (Dynamic - Opposing Pattern)
   How to Do It:

   • Hands behind

   • Lift hips

   • Walk forward/back

   • Keep core tight

Easier Variation: Hold the static crab position and alternate lifting one limb at a time instead of walking.

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 INTEGRATION! Inch worms and crab walks combine flexibility work with strength training for movement quality that prevents injuries!

• LATERAL MOVEMENT MASTERY! Side lunges develop the often-neglected frontal plane strength essential for real-world movement and sports performance!

• EXPLOSIVE VERTICAL POWER! Tuck jumps develop the upward explosive strength that improves bone density and athletic performance!

See you tomorrow morning!

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