WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
WORKOUT
Complete as many rounds as possible in 15 minutes. Try to rest as little as possible. Do only as many dynamic stretches as you need to recover each round.
Rest 2-3 minutes between each 15-minute circuit.
CIRCUIT #1:
8-15 reps Bear Hug Squat
10-20 reps Squat Jumps
5-10 reps each side Standing Quad Stretch and Reach
CIRCUIT #2:
8-12 reps per side Zercher Staggered Stance Squat
8-12 reps per side Staggered Stance Squat Jumps
5-10 reps per side Kneeling Dynamic Quad Stretch
COOL DOWN
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
NOTES:
Advanced exercisers may even add a sandbag to the jumps; however, the must have mastered the soft landing before adding weight. Beginners may not even want to leave the ground on the jumps until they master a soft landing. Use as heavy a sandbag as you can. You will be able to go heaviest on the bear hug squat.
EXERCISE DESCRIPTIONS:
Bear Hug Squat – Turn the sandbag the long way and hug it in the middle, squeezing it tight in toward your chest. Your feet should be between hip-width and shoulder-width apart. Keeping your chest up and the sandbag hugged tight, sit your butt back and down. Squat as low as you can. Sit back in your heels and don’t lean forward. Do not let your back round forward. Make sure your heels stay down as you sink as low as possible. Then drive straight back up, pushing through your heels. Squeeze your glutes at the top then sink back down. Make sure your core stays tight the entire time. Do not shrug your shoulders as you hug the bag.
Squat Jumps – Stand with your feet between hip-width and shoulder-width apart. Perform a shallow squat and explode as high off the ground as possible, reaching overhead and extending your body. Do not squat too low. If you drop too low in a squat, you will actually reduce your power. Beginners may need to rest between each rep; however, that doesn’t mean landing with your legs straight. You should never land with your legs completely locked. Bend your knees to help you absorb the impact of landing.To make the move harder, jump up and sink right back into the squat to repeat as quickly as possible. Really focus on a soft landing and then exploding quickly into as high a jump as you can.
Standing Quad Stretch and Reach – Standing on the right foot, grab the left ankle with the left hand. Pull the left heel in to your butt while keeping the leg close to the standing leg and the knee pointing toward the ground. As you stretch the quad, reach the right hand up and back toward the ceiling. You should feel a nice stretch not only down your quad but also across your entire body. Hold for 1-2 seconds and then switch to the other side.
Zercher Staggered Stance Squat – Standing with your feet between hip-width and shoulder-width apart, step one foot backward so that the toe is even with the heel of the front foot. Hold the sandbag up at your chest. Keep your elbows pointing straight ahead. Do not let the sandbag sink down toward your belly button. Keep it up below your chin. Squat down as low as possible, keeping your weight in your front heel. Do not worry if the back heel comes up. Do not lean forward or let your back round. Complete all reps on one leg and then switch to a staggered stance on the other side.
Staggered Stance Squat Jumps – Standing with your feet between hip-width and shoulder-width apart, step one foot backward so that the toe is even with the heel of the front foot. Squat down, keeping your weight in your front heel. Do not worry if the back heel comes up. Don’t worry about going super low. The explode out of the squat, jumping as high as you can. Keep your chest up and back flat as you jump. Land back in the staggered stance and repeat as quickly as possible. Complete all reps on one side before switching to a staggered stance on the other side. Beginners may need to pause between jumps while advanced exercisers will sink right back into a squat and repeat as quickly as possible while jumping as high as possible.
Kneeling Dynamic Quad Stretch – Kneel on your right knee with your left leg bent to 90 degrees in front of you. It is best to do this with a wall or bench in front of you to help you balance. Grab your right foot/ankle with your right hand and pull it in toward your butt. Then slowly rock forward and backward, pressing the hip forward to increase the stretch and then relaxing back out of it. Complete all reps then switch sides.
