Warm-up
Diaphragmatic Breath
120 seconds
Let's find some calm with your diaphragmatic breath. Gently lie on your back, knees bent and feet flat, creating a soft curve in your lower back. Now, imagine a balloon in your belly: as you slowly inhale through your nose, let that belly rise, then exhale smoothly through your mouth, letting your belly naturally fall. Really focus on letting your abdomen do the work, rather than your chest. A common mistake is forcing the breath; remember, this is a gentle, flowing movement. You've got this.
Dynamic Prep
180 seconds
Stand tall with your feet under your hips, keeping your chest open and your gaze forward. Swing one leg forward and back with control, then shift into wide side-to-side squats before finishing with light, springy hops on the balls of your feet. Exhale as you drive your movement or push off the floor to help protect your pelvic floor. Avoid locking your joints or letting your torso collapse as you move. You should feel your heart rate rise slightly and your legs start to feel warm and responsive. This preparation ensures your muscles and joints are ready for the impact of a full workout.
Main session
Bone-Loading Plyometrics
3 rounds. Rest 60-90 sec between sets.Squat Jumps
6 reps
Stand with your feet hip-width apart and your chest lifted. Sit back into a shallow squat, then push firmly through your feet to spring upward. Focus on landing quietly by rolling from the balls of your feet back toward your heels with soft knees. Exhale as you jump to help manage internal pressure and avoid pushing down toward your pelvic floor. Keep your gaze forward rather than looking at the floor to maintain a tall spine. You should feel your heart rate rise and a steady burn in your thighs and glutes.
0 / 6Broad Jumps
5 reps
Stand with your feet hip-width apart and your joints soft. Swing your arms back as you hinge at the hips, then exhale as you push off the ground to jump forward. Land softly with a slight bend in your knees and hold this still position for two seconds to protect your pelvic floor. Focus on jumping for distance rather than height, initiating the power from your glutes and legs. Avoid letting your knees cave inward or landing with heavy, jarring steps. You should feel your heart rate rise and your lower body work to stabilize each landing.
0 / 5Lateral Bounds
5 per side
Stand with your feet together and a slight bend in your hips and knees. Push off your outside foot to leap sideways, landing softly on the opposite leg while keeping your knee aligned over your toes. Focus on sticking the landing for a second to build balance and control. Exhale each time you jump to manage internal pressure and support your pelvic floor. Avoid collapsing your chest forward or letting your knee cave inward as you land. You should feel your glutes and thighs working to power the jump and steady your weight.
0 / 5
Skater Hops
6 per side
Stand with your feet hip-width apart and a soft bend in your knees. Shift your weight to leap sideways, landing on one foot while sweeping the other leg behind you for balance. Keep your chest lifted and your hips square as you spring from side to side. Exhale strongly each time you push off the floor to help support your core and pelvic floor. Avoid locking your knees or letting your ankle cave inward upon landing. You should feel your glutes and outer hips working to stabilize every jump.
0 / 6
Cool-down
Calf, Hip & Spine Release
300 seconds
Stand facing a wall with one foot stepped back, pressing your rear heel firmly into the floor. Lean your hips forward slightly while keeping your spine long and your back knee straight. Use a slow exhale as you lean in to deepen the stretch, keeping your breath soft to avoid placing pressure on your pelvic floor. Avoid rounding your shoulders or tensing your neck as you hold this position. You should feel a steady release through your calf and the front of your hip. Focus on a calm, nasal breath to help your muscles relax into the movement.
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