TUE · AUG 25 · 55–65 minutes
Jump with full intent, brace and reset every deadlift rep, and keep the split squats, hip thrusts, and core work controlled from start to finish.
2 rounds · 45 seconds after each round
Sit between your feet to a controlled depth, then push the floor away to stand.
Step forward under control, lower the back knee, and drive through the front foot to continue.
Drive the knee forward over the toes while keeping the heel firmly planted.
Bounce vertically from the ankles with nearly straight knees and quick, quiet contacts.
4 sets · 60 seconds after each set
Reset between every rep and jump as high as possible with a controlled landing.
5 sets · 2½ minutes after each set
Brace before every rep, push the floor away, and finish tall without leaning backward.
3 sets · 90 seconds after each set
Lower under control and drive strongly through the front foot while keeping your hips square.
3 sets · 75 seconds after each set
Drive your hips upward and squeeze hard for two seconds at the top of every rep.
2 rounds · 45 seconds after each round
Hold the weight at your chest, curl your ribs toward your pelvis, and lower under control.
Hold a straight line from head to heels with your ribs down and glutes tight.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
