Today‘s workout includes a new addition: Jump height training using yoga blocks.

Whoop!

Very simple, but highly(har) effective.

• Stack ‘em up
• Jump over sideways (lift the knees rather than heels)
• Land safely
• Jump back

Try a few reps like this, and if it works: re-stack the blocks to add height.

Repeat until you find your max of the day and record.

Enjoy!

Full workout routine:

Warmup & jump training

• Joint rotations
• Calf raises on block
• Rope skip: 1 x 125 + 1 x 175
• Leg stretches
• Rope skip 1 foot: 50 + 75 LR
• High jumps (with blocks)

Upper body strength & Mobility

A short routine with our favourite exercises from this video class by Stacey Nemour.

KettleBell warmup (8 Kg)

Repeat for 3 sets:

• Goblet squats 5x
• Hip bridge 5x
• Halo 5x

Abdominals

• 1 minute (elbow) plank
• 30 sec/15 LR 1 leg (up) plank
• 30 sec/15 LR 1 leg (side) plank
• 20 leg pushes (lower abs)
• 20 diagonal punch situps
• Extend and stretch abs in all directions

TGU (8 Kg)

• Left side 4 x
• Right side 4 x

Bonus kick training (2,5Kg ankle weights)

On all 4s:

• Kickbacks 10
• Kickbacks up 5
• Knee side 10
• Knee rotation CW side 5
• Knee rotation CCW side 5
• Roundhouse kick side 10
• Repeat with other leg

Seated on mat:

• 90/90 sit, lift and extend back leg, bring to front, lift in front, turn out/in, bring to back, return to 90/90

Side lying, 1 arm/elbow supports:

• Slow motion yeop chagi (side kick) x 3
• Lift leg to side (extended), 3 x small circle CW & CCW at highest point, slowly bring down

Cooldown/Stretch

• Hips/lower back stretches
• Leg/glutes stretches

 

That’s it for today!

The coming week we‘ll be up in the hills of southern Germany, getting our walk on in the Oberstaufener nature.

Exploring (literally) new heights 🙂

What‘s your current movement routine?