August 9, 2025

Daily score: 7

Workout:

#5 - Lower body Hips/adductors + plyo's

15 min lower body warm up
reverse sled drag 3:30
rest 1:30

40 sec jog/20 sec walk x5
5 min calf/hip/core warm up for jumping

Done, sled plus 70#

+
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 8; rest 2 min
https://www.youtube.com/shorts/C3VgE8Ayos0 (heavier than last week)

135/145/155

B1. Adductor side plank; 35 sec x3/side; rest as needed
B2. Prone straddle hip extensions; 3 sets of 12 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 12/side; rest as needed
https://www.youtube.com/shorts/s8uWvfPaUuc

Done

C1. Russian KBS; 15 reps x3; rest 1 min

Done with 44

C2. Box jumps; 6 reps x3; rest as needed 

Done to 20”

Really enjoyed the sled and walk/jog warm up.  Jump series felt a little more coordinated this week.  No ankle issues.  No problem with the squats or B series.  KB weight is limited by my low back just feeling hesitant to go heavy.  Working on good form and tight core.  Box jumps felt no prob!  Even jumping down.  Thanks!