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
240 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
Power Plyometrics
4 rounds. Rest 90 sec between sets.Box Jumps (or High Squat Jumps)
5 reps
Stand with your feet hip-width apart and keep a soft bend in your knees. Swing your arms back and sit your hips into a shallow squat before driving through your heels to jump. Exhale as you lift into the air to manage internal pressure and protect your pelvic floor. Land quietly with your knees tracking over your toes, keeping your hips back to absorb the impact. Avoid landing with straight legs or letting your knees cave inward. You should feel powerful during the lift and stable through your legs and core when you stick the landing.
0 / 5Broad Jump + Stick
5 reps
Stand with your feet hip-width apart and your knees soft, keeping your chest tall and your weight centered. Swing your arms back to build momentum, then spring forward as far as you can comfortably control. As you push off, exhale steadily to manage internal pressure and protect your pelvic floor. Land softly on both feet at the same time, dropping your hips back to absorb the impact. Avoid letting your knees cave inward or your heels snap quickly off the floor. You should feel powerful during the jump and stable in the legs when you hold the landing.
0 / 5Single-Leg Bounds
4 per side
Stand tall with your feet hip-width apart and your core engaged. Leap forward from one foot, driving your opposite knee up to create momentum. Exhale as you push off the ground to protect your pelvic floor and keep your breath steady. Land softly on the same leg with a slight bend in your knee, holding the position for two seconds to find your balance. Avoid letting your knee cave inward as you land to help protect your joints. You should feel your glutes and calf muscles working hard to stabilize your weight.
0 / 4Tuck Jumps
5 reps
Stand with your feet hip-width apart and your core braced gently. Dip your hips back slightly, then spring upward as high as you can. Pull your knees toward your chest mid-air before landing lightly on the balls of your feet. Exhale sharply as you jump to manage internal pressure and protect your pelvic floor. Avoid leaning too far forward or letting your chest collapse toward your thighs. You should feel a powerful burst of energy in your legs and a quick rise in your heart rate.
0 / 5
Cool-down
Full Lower-Body Release
300 seconds
Begin in a comfortable seated position with your legs extended, keeping your spine tall and shoulders relaxed. Slowly lean forward over your legs to find your first point of tension, then transition into a gentle fold to reach toward your feet or shins. Use long, slow exhales to signal your nervous system to soften, being careful not to hold your breath or bear down through your pelvic floor. Focus on a deep stretch along the back of your legs and through your hips rather than pulling with your arms. Avoid bouncing or forcing the range of motion to prevent strain. You should feel a steady release and a sense of growing space throughout your entire lower body.
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