01
Power Pairing
4 rounds · 60 seconds after both movements
- Standing Broad Jump3 reps
Jump for distance, land quietly, and reset before every rep.
- Squat Jump3 reps
Drop quickly into a quarter squat and explode straight upward.
WED · AUG 12 · 30–40 minutes
Lower-Body Strength + Power
Be explosive and land quietly in the power pairing, control every lunge, then finish the quick core without letting your form fall apart.
02
Single-Leg Strength
3 rounds · 75 seconds after both movements
- Dumbbell Reverse Lunge8 reps each leg
Step backward under control and drive through the front foot to stand.
- Standing Calf Raise20 reps
Rise as high as possible, pause briefly, and lower through the full range.
03
Quick Core
2 rounds · Move through all three movements with clean form
- Hanging Knee Raise12 reps
Raise your knees without swinging and lower them under control.
- Russian Twist24 total reps
Sit tall, lean back slightly, and rotate side to side without collapsing your torso.
- Plank45 seconds
Brace hard and keep a straight line from shoulders through heels.
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