#142 Complex Push-Ups + Explosive Legs

Multi-joint movements combined with power training for athletic coordination

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 #142:

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. 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. Spiderman Push-Ups (Upper Body - Complex)
   How to Do It:

   • Start push-up

   • Bring knee to elbow

   • Return leg while pushing up

   • Alternate sides

Easier Variation: Separate the movements by performing a regular push-up, then bringing the knee to elbow while in the high plank position.

4. 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.

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. Split Jump Lunges (Dynamic - Power)
   How to Do It:

   • Start in lunge

   • Jump to switch legs

   • Land softly

   • Continue alternating

Easier Variation: Step through changes instead of jumping, alternating legs while maintaining proper lunge form.

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

To recap, here's what you hit today:

• EXPLOSIVE HORIZONTAL POWER! Frog jumps and split jump lunges develop forward and switching explosive strength for athletic performance!

• CORE STABILITY SYSTEM! Bird dog and hollow body holds create the foundation of control that supports all dynamic movements!

• COMPLEX MOVEMENT INTEGRATION! Spiderman push-ups combine upper body strength with hip mobility for total-body coordination!

See you tomorrow morning!

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