Watch the full class (about 11 minutes): https://share.descript.com/view/GmPm8UMKxzE
This class runs the same arc I build into all my programming: prepare the tissues, mobilize the joints, train power while you’re fresh, challenge balance, then strength, then downshift.
Warmup: gentle plyometrics for tissue tolerance
We start with extensive plyometrics — gentle, rhythmic bouncing done for time, not intensity. Pogo jumps (bounce off the balls of your feet; progress to actually leaving the ground) for about 20 seconds, rest 30–60 seconds, two sets. Then skaters: step laterally, stop on a dime, shift back — progressing to a hop. Ten per side, two sets. This teaches your body to generate and absorb force, which is exactly the resilience most training skips.
Dynamic mobility, head to ankles
Six to eight reps in each direction, no pain, longest comfortable range: head circles, arm circles (forward, then palms-up reverse), wrist circles, hip stirs (act like you’re standing in a jar of peanut butter and scraping the sides), wide-stance side-to-side groin sits, and ankles — toes up, heels up, then rolling together and apart.
Power: intensive plyometrics
Now that you’re warm, high-intent work while you’re fresh. Sit-to-stand — down slow, no plunk, stand up as fast as you can; progress to sit-to-jump, landing soft. Two to three sets of eight, resting 1–2 minutes. Plyo pushups — regressed against a wall or on knees, progressed until your hands leave the ground. Two to three sets of 5–8. Then fast calf raises with a chair for support: up as hard and fast as you can, down slow, complete stop. 8–15 reps on two legs, 5–10 if you progress to one. The rule for all of it: the moment you slow down, your set is done. Speed is the point.
Balance
Inline split squats — front foot on a line, back toe propped like a kickstand carrying maybe twenty percent of your weight, hips back, back knee drops, pause, up. Ten per side, eyes fixed on one spot. Then single-leg stands: 30 seconds per side if that’s challenging, or add feather-light compass toe touches (north, east, south, west — three times around, then reverse).
Strength: two isometrics that will humble you
No equipment, and honestly very hard to strain anything since nothing moves. The wall sit: knees, hips, and ankles at ninety, pushing down through your whole foot, 30–90 seconds, two to three sets. And my favorite — the unyielding isometric: plant yourself like you’re about to push a building over and push the wall as hard as you possibly can for 20 seconds, working harder as the clock runs down. That maximum effort is how you recruit your strongest muscle fibers with zero external load. Rest a full 2–3 minutes; you’ll want it.
Cooldown
A walk and some box breathing — deliberately shifting from that revved-up sympathetic state into parasympathetic recovery mode. The workout ends when your nervous system agrees it’s over.
Try the class this week and tell me which piece surprised you most. And if you’d like this kind of training programmed for you week to week, that’s exactly what I’m building — more on that very soon.
