#140: Side-to-Side + Total Body

Lateral movement training combined with full-body conditioning exercises

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 #140:

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. 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.

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. Single-Leg Deadlift (Lower Body - Posterior Chain)
   How to Do It:

   • Balance on one leg

   • Hinge at hips

   • Other leg extends back

   • Return to standing

Easier Variation: Tap back foot for balance at the bottom of the movement or use support if needed.

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. 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. Burpees (Dynamic - Total Body Power)
   How to Do It:

   • Drop to squat position

   • Jump feet to plank

   • Perform push-up

   • Jump feet forward

   • Jump up explosively

Easier Variation: Step back instead of jumping and remove the push-up component for a modified version that reduces impact.

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

To recap, here's what you hit today:

• LATERAL AGILITY DEVELOPMENT! Skater jumps build the side-to-side quickness essential for sports performance and injury prevention!

• MOBILITY-STRENGTH INTEGRATION! Plank to downward dog transitions combine flexibility work with strength training for complete movement quality!

• TOTAL BODY CONDITIONING! V-ups and burpees deliver comprehensive strength and cardiovascular training in efficient movements!

See you tomorrow morning!

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