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TUE · OCT 13

SINGLE-LEG + SPRINGS

About 5/10 effort with submaximal spring quality. Keep at least 3 clean strength reps in reserve; no work needs to exceed 7/10. Complete the prescribed rounds, then rest. No bonus reps, rounds, hold time or jumps. Keep hands unloaded and breathe normally. Listed times are estimates including rest, water and setup. Start each station when ready; take the full prescribed hold and rest.

40 minutes estimated9 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. One guided pass. Start each movement when ready, complete its full prescribed dose, then recover. The listed duration is a planned budget, not a whole-prep deadline.

  1. Easy flat walk120 seconds

    Comfortable conversational pace, effort 2–3/10. No faster finish. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  2. Hands-free ankle rocker8 reps each side

    Heel grounded; small comfortable knee travel in a stable stance. Tempo: about 2 seconds per rep. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up 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. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  4. Bilateral calf raise10 reps

    Both feet rise together on 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. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  5. Easy march30 seconds

    March comfortably with relaxed arms. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up 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; the next exercise waits until ready. No exercise is added. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

03

Springs

8-minute budget · 8 prescribed stations · Complete the prescribed dose, then rest until the next station. No extra rounds. Two sets of 10 pogos start at 0:00 and 2:00. Six jump-and-stick singles start at 4:00, 4:20, 4:40, 6:00, 6:20 and 6:40. Maximum 26 bilateral landings, including unsuccessful landings; not per foot. Rest fully. No extra attempts or walking fallback.

  1. Low bilateral pogos10 reps

    One capped set at each cue. Same footprint, no height target or forced arm swing. Recover after the set. Tempo: tiny quiet bilateral contacts. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  2. Modest bilateral jump-and-stick1 reps

    One modest bilateral jump at the cue; land softly in the same footprint. A failed landing still consumes the contact; no retry or extra bounce. Tempo: hold landing 2 seconds. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up 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; the next exercise waits until ready. No exercise is added. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

05

Strength

12-minute budget · 6 prescribed stations · Complete the prescribed dose, then rest until the next station. No extra rounds. 2 rounds. Each station has a 120-second work-and-rest allowance. Complete the prescribed work once, then rest; the next station starts when ready.

  1. Stationary 1½-rep split squat6 reps each side

    Both feet grounded. The whole down/half-up/down/stand sequence is ONE rep. Six per leg at a comfortable stable depth; 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. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  2. Single-leg bridge8 reps each side

    Eight per leg. Lift from the hip without twisting; allow 10 seconds to change sides. Arms relaxed without floor pressure. Tempo: 1 up / 1 hold / 2 down. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  3. Bilateral slow calf raise12 reps

    Both feet rise together on 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. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up 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; the next exercise waits until ready. No exercise is added. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

07

Core

6-minute budget · 6 prescribed stations · Complete the prescribed dose, then rest until the next station. No extra rounds. 2 rounds. Each station has a 60-second work-and-rest allowance. Complete the prescribed work once, then rest; the next station starts when ready.

  1. Reverse crunch8 reps

    Curl the pelvis a little toward the ribs without leg swing or pressing the hands down. Tempo: 1 curl / 1 pause / 1 lower. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  2. Flutter kicks20 seconds

    Small controlled alternating kicks with familiar lever; stop before position fails. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  3. Hollow hold20 seconds

    Use the familiar coached lever and arm position. Breathe normally; stop before the back arches. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up 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; the next exercise waits until ready. No exercise is added. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up 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

    Soften the knee and hinge gently with a long spine. No hand pulling or forced range. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  2. Supine figure-four stretch45 seconds each side

    Foot rests across the opposite thigh in a familiar hands-free position; no hand pull. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  3. Supine bent-knee rotation45 seconds each side

    Small comfortable rotation with arms relaxed; no levering or hand pressure. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

INFOGRAPHIC WORKOUT SHEET

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SINGLE-LEG + SPRINGS infographic workout sheet