20 Min tuck/pike explosion

Workout (20 minutes):

Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete two rounds.

1. Tuck jumps - Start in a squat position, explode upward, bringing knees to chest, and land softly.

2. Pike snap-ups - Sit on the floor with legs extended and arms overhead. Snap into a pike position by bringing hands to toes and return to the starting position.

3. V-up tuck combos - Lie on your back. Alternate between a full-body V-up and a tuck-up, engaging the core with each rep.

4. Plank tuck-ins - From a high plank, jump feet toward hands into a tuck position, then jump back out.

5. Explosive straddle press-ups - Sit in a straddle with hands on the floor in front. Push off the ground using core and shoulders, trying to lift hips momentarily.

6. Dive roll to squat - Perform a controlled dive roll, landing in a deep squat, then explode up into a tuck jump.

7. Squat pike reaches - From a deep squat, jump up into a pike, reaching for toes, and land back in the squat.

8. Push-up to tuck jump - Perform a push-up, jump feet toward hands into a tuck, then explode into a tuck jump.

9. Handstand tuck-ins - Kick up into a handstand against a wall and alternate tucking knees to chest.

10. Fast tuck and pike jumps - Alternate between a tuck jump and a pike jump without pausing.

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