#189 Horizontal Power + Core Control

Forward propulsion training combined with precision core exercises for athletic development

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 #189:

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. Dead Bug (Core - Core Control)
   How to Do It:

   • Back flat, limbs up

   • Lower opposite arm/leg

   • Return to start

   • Alternate sides

Easier Variation: Keep movements small and only extend one limb at a time instead of opposite pairs.

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. 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. Flutter Kicks (Core - Lower Abs)
   How to Do It:

   • Lie back, legs extended

   • Alternate leg lifts

   • Keep back pressed down

   • Point toes

Easier Variation: Bend knees slightly and reduce the range of motion to decrease strain on the lower back.

6. 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.

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 star jumps develop forward propulsion and total-body explosive strength for athletic acceleration!

• CORE CONTROL MASTERY! Dead bugs and flutter kicks create the anti-rotation and lower abdominal strength that protects your spine during dynamic movements!

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

See you tomorrow morning!

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