Workout 1: Forward

The goal of this workout is to develop lower-body strength, power, and reactivity through the hinge pattern while reinforcing upper-body push and pull strength. You’ll begin with pogo hops and broad jumps to train elasticity and force production, then move into B-stance deadlifts to build unilateral hinge strength. The session finishes with an upper body push vs. pull complex and hip focused work. Option to add on some steady state cardio work if you want/have time.

Warm-Up

Power + Reactivity

Posterior Chain + Rotation

rest as needed in between sets today to maintain quality reps.

Upper Pull + Push

opt for un assisted if pull-ups are in your practice.

Core Finisher

15-30min Optional Steady State Conditioning

This is entirely optional. But if you have the time and are low on steps in today. You can hop on a cardio machine of choice. This could be walking on the treadmill on an incline, rower, stationary bike, etc. Just keep intensity at a 3-4/10 RPE for the entirety. You want a consistent, sustainable and conversational HR from start to finish.