Stretch and Roll Out:
Complete 3-5 rounds of each circuit. Rest 30 seconds to 1 minute between rounds and between circuits.
30 sec – 1 min Toe Hold
20-30 Jump Rope Jumps for height
30 sec – 1 min Squat Hold
15-20 Squat Jumps
30 sec – 1 min High Plank Hold
10-20 Explosive Push Ups
30 sec – 1 min Pull Up and Hold
10-15 Medball Soccer Throw
Stretch and Roll Out:
Beginners may want to modify some of the jumping moves. For example, instead of jump squats, they may want to do simple BW squats. Also, if you don’t have a med ball or a wall to throw it against, you can do band pullovers. Move quickly to pull the band out, but really control letting the band go back. You can also do simple med ball slams if you just don’t have the wall.
Toe Hold – Stand with your feet only a few inches apart. Then lift up onto your toes. Do not rock to the outside of your feet. Try to get up onto your big toe as much as possible. Hold that position. To make this move harder, do a single leg balance, lifting up onto the ball of only one foot.
Jump Rope Jumps for height – Stand with your feet only a couple of inches apart. Do a slight knee bend, but nowhere near a full squat and jump up as high as you can. Then bend your knees slightly as you land and repeat. Beginners will want to do smaller hops.
Squat Hold – Place your feet between hip-width and shoulder-width apart. Sink down until your thighs are parallel to the ground. To make it easier, do not sink as low. Keep your core engaged and your chest up. Do not lean forward too much. Make sure to sit back on your heels when you squat. You should not be on your toes at all. Do not sink below 90 degrees with this move as that actually makes it easier. And do not let your knees collapse inward. If you want to make this move harder, you could hold a weight at chest height. Make sure to keep your core tight and back flat. Beginners may want to start with a wall sit if they can’t sink down very low without their chest falling forward. Sink down as low as you can, but not below having your knees bent to 90 degrees. Press your back into the wall. Drive back off your heels, pressing yourself firmly into the wall and hold.
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.
High Plank Hold – Set up on your hands and toes (advanced) or hands and knees (beginner). Feet are together and hands are underneath your shoulders. Draw your belly button into your spine and squeeze your quads, glutes and adductors. Your shoulder blades should be down and back and your shoulders shouldn’t be up by your ears. Do not let your upper back round. Keep your head in line with your spine. If you really draw your belly button in and tilt your pelvic forward, your abs should almost instantly start shaking.
Explosive Push Ups – Set up on your hands and toes (advanced) or hands and knees (beginner). Beginners may even use an incline. Feet are together and hands are underneath your shoulders. Draw your belly button into your spine and squeeze your quads, glutes and adductors. Your shoulder blades should be down and back and your shoulders shouldn’t be up by your ears. Do not let your upper back round. Keep your head in line with your spine. Then drop your chest to the ground, keeping your body in a nice straight line. When you push back up, push hard enough that you come up off the ground. Your core should stay tight as you drive back up. Do not let your hips sink or your butt go up in the air. Land and go right back into a push up. Each time explode as high off the ground as you can.
Pull Up and Hold – You can do this as a chin up or pull up. You can do it off a bar, off a peg board and/or off of TRX straps. Whichever you use pull to the top of a pull up or chin up and HOLD. The less stable the appliance, the harder this move will be. Keep your legs straight down toward the ground and your chin above the bar. Keep your chest should be pressed out and your shoulder blades should be down and back. Squeeze your belly button in toward your spine and keep your glutes tight. Hold there until time is up.
Med Ball Soccer Throw – Hold a med ball in both hands, facing a wall. Step back away from the wall enough that you can catch the ball after it hits the wall. Extend your arms up overhead and back. Your elbows should be slightly bent. Then step forward with one foot and throw the ball into the wall, extending your arms forward and down toward the wall as you throw. Catch the ball and step back. Extend the arms back overhead. Then step forward with the other foot and throw again.