Stretch and Roll Out:
Set a timer for 15 minutes. Complete as many rounds as possible in that time.
5-10 reps each side Alternating Side Lunge and Hop
5-10 reps each side Explosive Push Up Shuffle
5-10 reps each side Single Leg Deadlift Hop
5-10 reps Bobcats
Stretch and Roll Out:
Do not go to failure on any exercise so that you can move quickly from one exercise to another.
Alternating Side Lunge and Hop – Stand tall with your feet together. Step one foot out to the side nice and wide. Bend the knee of the leg you stepped out to the side, keeping the other leg straight. Sit your butt back and hinge forward slightly, keeping your back flat. Then drive back up off your outside heel to come back to standing. When you come back to standing, jump up toward the ceiling, reaching up overhead. Then lunge out to the other side before coming back center and jumping toward the ceiling. Keep alternating lunges until all reps are complete.
Explosive Push Up Shuffle – Place a kettlebell (or med ball) on its side with the handle facing away from you. Set up in a push up position from your knees or toes. Place one hand on the bell and the other hand on the ground. Perform a push up, dropping your chest close to the ground. Then quickly push back up and as you do jump your body over the bell, placing the other hand on top of the bell as you place the other hand on the ground. Perform another push up and then explosively shuffle back over. One rep is a push up on one side and then the other. Beginners will take out the push up and just explosively shuffle over the kettlebell or med ball or may want to simply shuffle over instead of “jumping” to shuffle over.
Single Leg Deadlift Hop – Stand on one leg with the knee soft. Hinge over, pushing your butt back and leaning your chest toward the ground. Swing the leg off the ground back toward the wall behind you. Keep your back flat as you hinge over. Hinge over quickly, bending the standing leg just a little. Then quickly drive back up to standing, bringing your chest up nice and tall. As you drive up, explode up off the ground and drive the back leg forward, bringing the knee up. Then land back on the same leg and hinge back over before jumping back up. As you hinge over and drive up, you may want to swing your arms as if running with the opposite arm and leg working together.
Bobcats – Perform 5-10 reps then rest and let your partner or the rest of your group go before repeating. If alone, give yourself about 20 seconds before repeating. The goal of bobcats is to get everything to move together. Choose the variation you can do quickly and with precision. To set up for bobcats, lift up onto your hands and toes with your knees bent and under your hips and your hands under your shoulders. Beginners will then quickly bend their elbows and drop their knees to the ground as if they are trying to explode up off the ground. The next level is donkey kicks, jumping the feet up and down on the ground. When that feels easy, stay on your hands and toes and next just lift and jump the hands together. To advance this move further, you will actually lift everything up off the ground and land with hands and feet hitting together. Bend your elbows and drop your knees to the ground, then explode up off the ground and quickly come back down. You don’t want your hands or feet to hit before the other. You want everything to hit quickly together. Move as fast as possible. The goal is to get your core moving quickly together. Choose the level you can not only do well but do quickly.