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TUE · OCT 6

SINGLE-LEG + SPRINGS

RPE 5–6, ceiling 7. At least 3 clean strength reps in reserve. Quality first. Complete the prescribed sets, then stop. No bonus rounds. Keep hands unloaded. Rest is part of the workout.

40 minutes9 blocks+125 WORKOUT XP
01

Prep

6-minute budget · 5 prescribed stations · Complete the prescribed dose, then rest until the next station. No extra rounds.

  1. Easy flat walk120 seconds

    Comfortable conversation pace, RPE 2–3. No faster finish. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  2. Hands-free ankle rocker8 reps each side

    Heel grounded; small comfortable knee travel. Stable stance. Tempo: 2 seconds per rep. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  3. Bodyweight squat8 reps

    Controlled familiar range; arms relaxed. Tempo: 2 seconds down / 1 up. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  4. Bilateral calf raise10 reps

    Both feet rise together. Stable level ground without gripping or hand balance. Tempo: 1 up / 1 hold / 1 down. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  5. Easy march30 seconds

    March comfortably with relaxed arms. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

02

Water + protected setup

0.5-minute budget · one guided pass · Start each side deliberately. Safe position changes take priority; no hard overall deadline.

  1. Water + protected setup30 seconds

    Recover and change position safely. Take longer if needed; no exercise is added. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

03

Spring quality

8-minute budget · 8 prescribed stations · Complete the prescribed dose, then rest until the next station. No extra rounds. Two sets of 10 pogos, then six singles at 4:00, 4:20, 4:40, 6:00, 6:20, 6:40. Maximum 26 bilateral landing events, including unsuccessful landings. No extra attempt.

  1. Low bilateral pogos10 reps

    One set only at each cue. No height target. Recover after the set. Tempo: tiny quiet contacts. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  2. Modest vertical jump-and-stick1 reps

    One modest bilateral jump at the cue; same-footprint soft landing. Log a failed landing too, then rest. No retry. Tempo: hold landing 2 seconds. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

04

Water + protected setup

0.5-minute budget · one guided pass · Start each side deliberately. Safe position changes take priority; no hard overall deadline.

  1. Water + protected setup30 seconds

    Recover and change position safely. Take longer if needed; no exercise is added. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

05

Single-leg strength

12-minute budget · 6 prescribed stations · Complete the prescribed dose, then rest until the next station. No extra rounds.

  1. Stationary 1½-rep split squat6 reps each side

    The whole sequence is one rep. Six per leg; allow 10 seconds to change sides, then rest. Tempo: 2 down / 1 half-up / 1 down / 1 stand. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  2. Single-leg bridge8 reps each side

    Eight per leg; allow 10 seconds to change sides. Arms relaxed without pressing down. Tempo: 1 up / 1 hold / 2 down. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  3. Bilateral slow calf raise12 reps

    Both feet rise together. Stable level ground without gripping or hand balance. Tempo: 1 up / 1 hold / 3 down. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

06

Water + protected setup

0.5-minute budget · one guided pass · Start each side deliberately. Safe position changes take priority; no hard overall deadline.

  1. Water + protected setup30 seconds

    Recover and change position safely. Take longer if needed; no exercise is added. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

07

Core control

6-minute budget · 6 prescribed stations · Complete the prescribed dose, then rest until the next station. No extra rounds.

  1. Reverse crunch8 reps

    Curl pelvis toward ribs without momentum or pressing the hands down. Tempo: 1 curl / 1 pause / 1 lower. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  2. Flutter kick20 seconds

    Small controlled alternating kicks with familiar lever; stop before position fails. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  3. Hollow hold20 seconds

    Use the familiar coached lever. Lower back controlled, normal breathing; stop before position failure. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

08

Water + protected setup

0.5-minute budget · one guided pass · Start each side deliberately. Safe position changes take priority; no hard overall deadline.

  1. Water + protected setup30 seconds

    Recover and change position safely. Take longer if needed; no exercise is added. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

09

Reset

6-minute budget · one guided pass · Start each side deliberately. Safe position changes take priority; no hard overall deadline. Includes 90 seconds of protected position changes.

  1. Seated hamstring stretch45 seconds each side

    Hinge gently with a long spine. No gripping the foot or forcing range. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  2. Supine figure-four stretch45 seconds each side

    Set the familiar hands-free position; do not pull the leg with the hands. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

  3. Supine bent-knee rotation45 seconds each side

    Gently rotate bent knees through comfortable range; no hand pressure. Keep hands unloaded; no hand, fist or forearm pressure for support. Stop if form, balance or symptoms change. No replacement reps.

INFOGRAPHIC WORKOUT SHEET

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SINGLE-LEG + SPRINGS infographic workout sheet