August 13, 2025

Daily score: 8

Workout:

#8- Lower body Hips/adductors + plyo's
15 min lower body warm up
reverse sled drag 4 min
rest 1 min
50 sec jog/10 sec walk x5
5 min calf/hip/core warm up for jumping

Sled plus 70#

Done

+
Jump basics - 10-15 min (no progressions on these for the cycle)
https://www.youtube.com/shorts/WJBVixurV5U
- Exercise 1 - rhythmic scissors - practice 3-5 min
- Exercise 2 - SL Lateral hop - skip and do not do
- Exercise 3 - Lateral switches - 3 sets of 10 reps: rest 30-60 sec bw to keep speed high
- Exercise 4 - Up-down rebounding jumps (just the low two footed jump); 3 sets of 10 reps; rest 30-60 sec bw sets
- Exercise 5 - Lateral scissor steps - 3 sets of 10 reps; rest 30-60 sec bw sets

Done

+
Lower body strength & adductors
A. Partial range box squats; 3 sets of 6; rest 2 min
https://www.youtube.com/shorts/C3VgE8Ayos0 (heavier than last week)

155/160/165

B1. Adductor side plank; 40 sec x3/side; rest as needed
B2. Prone straddle hip extensions; 3 sets of 15 reps w/ 2 sec pause on each rep; rest as needed
https://www.youtube.com/watch?v=J1uGoazYDgM
B3. Single leg hip extension leg whip; 3 sets of 15/side; rest as needed
https://www.youtube.com/shorts/s8uWvfPaUuc

Done

C1. Russian KBS; 21 reps x3; rest 1 min

Done with 44#

C2. Box jumps; 7 reps x3; rest as needed 

Done to 20”

Super happy with the ease of jogging in the warm up.  Jumping felt good too.  The squats mostly feel heavy on my spine but easy for the legs at the above parallel range.  Kbs still requiring a lot of thinking on bracing to not feel a hint of strain in my low back, but I did good with 44#.  Thanks!