#144 Flexibility + Explosive Power Combo

Mobility work combined with jumping exercises for injury-proof athleticism

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 #144:

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. 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.

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. Russian Twists (Core - Rotational Strength)
   How to Do It:

   • Seated, feet off ground

   • Lean back slightly

   • Rotate side to side

   • Keep chest up

Easier Variation: Keep feet on the ground while performing the twisting motion to provide more stability.

5. 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.

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-POWER INTEGRATION! Inch worms combine full-body flexibility with strength training for movement quality that prevents injuries!

• OVERHEAD STRENGTH DEVELOPMENT! Pike push-ups build the often-neglected vertical pushing power essential for functional movement!

• EXPLOSIVE POWER SPECTRUM! Star jumps and tuck jumps develop total-body and vertical explosive strength for complete athletic capability!

See you tomorrow morning!

-----

PS...If you're enjoying simple daily workouts, please consider sending it to a friend: