So this began as a curiosity about how high a platform jump I could do these days after a conversation with a few clients (here you go Amy) and turned into a fun little annual birthday month tradition of assessing a few movements for the video training journal.

After a long semester of teaching, I really just wanted to do something fun with my own training. 

See below for the exercises included in the video and comment below the video on YouTube with your questions. Thanks!

Workout Overview

WARM UP

  • 200 meter row
  • 2 minute treadmill jog
  • Dynamic stretching (world’s greatest stretch, hip mobility, runner’s pose)
  • 2 minutes Sled Push & Pull
  • Low Platform Jumps

 

INCREASED INTENSITY

  • 30-33″ Platform Jump
  • Hanging with Hip Mobility Practice
  • Ball Slams x 2 x 15 with 12 lb med ball
  • Rope Skip 2-3 minutes
  • Aerobic Step Agility – 60 sec, mix up patterns
  • Slant Board Step Off’s – 2 x 12 per leg
  • 40.5″ Platform Jump x 6-8 reps (left right step, right left step, hop, and depth jump with 12″ box)
  • Happy Dance/Protein Shake Break – 10 sec dance, 60 sec shake break
  • Single Leg 20″ Box Jumps – 1 x 6 per leg
  • Side Skaters with Sliders (Furniture Movers) – 2 x 8 each leg
  • Single Leg Pistol Bench Squat to Jump – 2 sets of 6 per leg

 

CORE/MOBILITY

  • Indian Club Practice – 3 minutes
  • Kettlebell Halos – 7 CW, 7 CCW
  • Mace Club Halos/Swings – 7 CW, 7 CCW
  • Kneeling Hop to Stands – 3-4 for fun

 

COOL DOWN

  • Double Quad Stretch/Sit on Heels – 30-60 sec
  • Wall Adductor Stretch (Unloaded and Loaded) – 30 sec, 30 sec
  • Roll out hams/calves with the Orb – 30 sec
  • Roll out t spine with foam roller – 60 sec
  • Foam Roller Snow Angel – 2 minutes

 

OTHER NOTES

Protein Shake – I will mix 25-50 grams of unflavored NOW whey protein isolate in my shaker and typically have that before, during and after my workout. I drank more water before this session, and then began my protein shake halfway through and finished it within 20 minutes of completing the session.

Sets & Reps – I don’t always use sets and reps for exercises, I may get a bit more intuitive, utilizing RPE (rating of perceived exertion) and just warm up and hit exercises for a few sets and a range of 6-12 reps maybe. I listed a few rep schemes above for those who want a more left brained approach, which is great for getting started and tracking progress.

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