August 26, 2025

Daily score: 9

Workout:

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

5 rounds

+
* 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
A1. 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

8/8/7

A2. Single leg hip thrusts; 10-12x3/side; rest as needed

X12/side x3

B. Goblet hold lateral lunge; 12 reps x3/side; rest as needed bw sides

26# x12

35# x12/side x2

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

25/23/23

C2. Seated straddle pike lifts; 12 reps x3; rest 90 sec

Done

C3. Sumo stance BB RDL; 10-12x3; rest 90 sec

105x12

115x12

125x12

Felt good and well rested this morning.  Happy the kb goblet squats felt less scary, still hard.  Little cramping in right quad on the straddle hangs toward the end.  Everything else felt great!  Thanks!