#131 Core Stability + Explosive Jumps

Build a strong foundation with balance exercises before power movements

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 #131:

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. Jumping Jacks (Cardio)
   How to Do It:

   • Stand feet together

   • Jump feet out while raising arms

   • Jump back to start

   • Keep rhythm

Easier Variation: Step out one foot at a time instead of jumping, while still raising and lowering the arms in rhythm.

2. Bird Dog (Core - Balance)
   How to Do It:

   • Hands and knees

   • Extend opposite arm/leg

   • Keep hips level

   • Return with control

Easier Variation: Lift just the arm or just the leg at a time instead of both simultaneously to build stability gradually.

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

   • Pike position

   • Bend elbows

   • Lower head toward ground

   • Push up

Easier Variation: Use a less steep pike angle or bend knees slightly to reduce shoulder load while maintaining the movement pattern.

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. 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.

6. 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.

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

To recap, here's what you hit today:

• POST-130 PROGRESSION! Continue your fitness journey beyond the milestone with this perfectly balanced circuit that challenges every aspect of your improved fitness!

• STABILITY-TO-POWER DEVELOPMENT! Bird dogs and side plank rotations build the core foundation that supports explosive squat jumps!

• OVERHEAD STRENGTH BUILDER! Pike push-ups develop the often-neglected overhead pushing power essential for functional movement and shoulder health!

See you tomorrow morning!

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