A short explosive primer designed to activate greater fast-twitch fiber recruitment. Watch each original movement demo, then complete every rep with intent, control, and full-body power.
6 movements
3 min target
Bodyweight + medicine ball
WORKOUT PROGRESS
0 / 6 complete
01
Jumping Jacks
BW × 50 reps
ACTUAL MOVEMENT DEMO
KEY COACHING CUES
Jump both feet apart and bring arms up overhead
Jump feet back together and bring arms down
Alternate quickly between the two positions until reps are complete
FULL DIRECTIONS +
Start standing tall with your feet together and arms at your sides. Keep the core engaged throughout the exercise.
In one fluid movement, jump both feet shoulder-width apart or wider while bringing both arms up from your sides to an overhead position. Keep the elbows as straight as possible.
Immediately jump both feet back to the starting position, returning your arms to your sides.
Continue to alternate between these two positions until all reps are complete.
02
Single-Leg Lateral Hops
BW × 10 reps each
ACTUAL MOVEMENT DEMO
KEY COACHING CUES
Small lateral hops in each direction
Reps are per leg in each direction
Keep core locked; legs together
Bend knees to absorb force
FULL DIRECTIONS +
Stand tall, balanced on one leg with your arms bent at your sides. Lock your core, pull your shoulders back, and relax your neck.
On one foot, hop to one side. Land softly, with your knee bent to absorb force.
Upon landing, immediately jump back in the other direction. Continue alternating until all reps are complete. Reps are prescribed per leg in each direction, so 6 reps means 12 total hops side-to-side on one leg. Then repeat on the opposite leg.
03
BW Split Jump
BW × 10 reps each
ACTUAL MOVEMENT DEMO
KEY COACHING CUES
Begin in a deep lunge position
Explode off the ground, switching legs in mid-air
Throw arms upward with a double-uppercut
Land with both feet simultaneously in lunge position
Pause between reps to reset form
FULL DIRECTIONS +
Begin with the legs split into a deep lunge position with both legs bent and toes facing forward. Keep the front knee behind the toes and pull the arms back to prepare to jump.
Explosively extend through the ankles, knees, and hips to jump while swinging the arms forward in a double-uppercut motion.
Switch legs in mid-air, landing softly on both feet simultaneously with knees bent to absorb the impact.
Pause to regain your balance and reset your form between reps. Attempt to reach maximal height with each jump.
04
Ice Skater
BW × 6 reps each
ACTUAL MOVEMENT DEMO
KEY COACHING CUES
Control the landing before jumping again
Load all weight on the outside of one foot
Gain ground vertically and laterally on each jump
FULL DIRECTIONS +
Stand tall with feet shoulder-width apart. Load the hips by pushing the butt back slightly, then bring one leg back behind the body to fully load the hip of the standing leg. Prepare to jump as far as you can in the opposite direction of the standing leg. The opposite foot may or may not touch the ground for balance.
Keeping the core tight, explosively jump laterally as far as possible, landing softly on the opposite leg while swinging the other leg behind you for balance. Control the landing before beginning the next jump.
After landing, jump back explosively to your starting point, minimizing your time on the ground and trying to jump as far and high as possible.
Do not allow the spine to bend and the back to round. Keep your weight in the outside of the jumping foot to utilize the glutes and maximize jumping distance.
05
Broad Jump
BW × 5 reps
ACTUAL MOVEMENT DEMO
KEY COACHING CUES
Arms in a double-uppercut; explosive hip extension
Control each landing, reset feet, and pause before the next jump
Look for maximal distance on each jump
FULL DIRECTIONS +
Stand with feet shoulder-width apart, toes pointing forward. Bend at the hips, knees, and ankles to load the legs and prepare to jump, pulling the arms back behind the hips.
Jump forward explosively, extending forcefully at the ankles, knees, and hips. At the same time, swing the arms forward in a double-uppercut motion. Jump as far forward as possible.
Land softly on both feet with knees bent to absorb the impact. Land with arms in front of the body to help maintain balance. Do not fall backward after landing.
Stand up and reset the feet to prepare for the next jump.
06
MB Reactive Reverse Overhead Throw
5 reps
ACTUAL MOVEMENT DEMO
KEY COACHING CUES
Bring medicine ball overhead and rise onto toes
Load hips, sink into squat, and bring the ball between the legs
Explosively throw the ball as high as possible
Reset feet each rep
FULL DIRECTIONS +
Stand with feet shoulder-width apart and hold a medicine ball at your hips with both hands. Lock your core.
Raise the medicine ball above your head, coming up onto your toes.
Shift your hips back to squat down, pulling the medicine ball between your legs to load for the throw.
Explosively extend your ankles, knees, and hips (triple extension) and throw the ball straight above your head as hard as possible. Allow your feet to come off the ground at the top of the throw.
Reset your feet to prepare for the next throw. Aim to throw the ball as high as possible each rep, using your entire body.