August 18, 2025

Daily score: 7

Workout:

#2 - Lower body Hips/adductors + plyo's
10 min amrap:
10 calf raises
10 high knee marches
10 anterior tib raises
10 air squats
10 pogo hops
10 cal row

5+10+6 marches

+
* keeping these the same for one more cycle
Jump basics - 10-15 min
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. Double KB front rack (elbows and pinkies close) squats @3030; amrap unbroken with 35#/hand (one you have to pause or lose tempo, set is over) x3; rest as needed

See videos

5/6//7

B. Goblet hold lateral lunge; 10 reps x3/side; rest as needed bw sides

Done with 26#

C1. Handing Straddle L hold; amsap x3; rest 90 sec

14/22/22

C2. Seated straddle pike lifts; 10 reps x3; rest 90 sec

Done

C3. Sumo stance BB RDL; 8-10x3; rest 90 sec

95x10

105x10

Amrap and jump work felt great.  I took video of the kb squats because the first time I tried my back told my brain absolutely not.  Then I got the camera set and somehow did the first set just fine.   Then each set felt better and better.  Super interesting.  Annnnd, my back felt better/looser after the workout than before.  Win win.  C series was great.  Core is feeling super strong.  Gonna try and learn how to jump into my horse bareback this week ;).  Wish me luck!   Thanks!