Today's workout was created by Bryce Lane and is discussed in his excellent booklet Fitness Secrets of the Road Ninja. The formula is simple: a short range of motion squat jump followed by a full range of motion squat jump followed by a set of high tension bodyweight squats. I said simple, not easy. The specified repetitions for each level are merely guidelines. Adjust them as necessary.
Complete as many circuits as possible in twenty minutes. Remember to land lightly.
- 12 Short range Squat Jumps
(Short range of motion, i.e. Half-Squat - squat until your elbows touch your knees)
- 12 Full range Squat Jumps
(Jump from a full or three-quarter squat, a.k.a. star jump - squat and place your palms on the ground)
- 20 High Tension BW Squats
(E.g. Hindu, Deep Knee Bend, Sumo, etc.)
- 6-9 Short range Squat Jumps
- 6-9 Medium or Full range Squat Jumps
(Jump from a half, three-quarter, or full squat depending on your ability)
- 10 Bodyweight Squats
Trainees that are uncomfortable with or not conditioned for jumping exercises should perform the Basic circuit, even if they have previously completed Intermediate or Advanced workouts.
- 5 Lunges each leg
(Step forward with hands on hips. Bend your front leg to a 90 degree angle; your rear leg should be bent with the knee close to the ground.)
- 5 Heel Raises
(Stand with your feet slightly apart. Rise onto the balls of your feet and flex your calves.)
- 5 Half-Squats
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