TIME ESTIMATE - DAY 5 - 60 MINUTES
This should help you get mentally ready.
- Mindset: 2 minutes
- Warm-up: 3 minutes
- Workout: 55 minutes
- Cool-down: 5 minutes
*RECOVERY not included in the estimate
MINDSET - DAY 5 - CONSISTENCY AND GREATNESS
WARM-UP - DAY 5 - WEIGHTED JUMPROPE AND BALLISTICS
NOTE: If you do not have a weighted jumprope or a jumprope, just jump in place and move your arms as if you have one!
WHY? Ballistic stretching helps you get the most out of each jump and each rep. The more you get out of each jump and each rep, the more gains you will get by the end of it. It has also been shown that weighted jump rope before a work can help get the most out of each jump during a session. SOURCE
WORKOUT - DAY 5 - EXPLOSIVENESS
GOAL: In this lesson we work on explosiveness, really go all out. Each rep is important to your success, never forget that!
WARNING: THESE ARE CHALLENGING WORKOUTS - BE PREPARED! AND MAKE SURE YOU DID THE WARM-UP
REMINDERS:
- Do every exercise as fast and as EXPLOSIVE as you can
- Also focus on, getting off the ground FAST when you jump
- Make sure however, you also maintain CONTROL
GLUTES AND HAMS
Floor Hip Thrust
Sets: 3 | Reps: 15 (Each leg) |Rest: 30 seconds
POWER QUOTE: “Happiness is not something ready made. It comes from your own actions.” ― Dalai Lama XIV
Bulgarian Split Squat Jump (Body weight)
Sets: 3 | Reps: 15 (Each leg) | Rest: 30 seconds
POWER QUOTE: “Whatever you are, be a good one.” ― Abraham Lincoln
Wall Sit
Sets: 3| Reps: 33 (seconds) | Rest: 20 seconds
POWER QUOTE: “If we have the attitude that it’s going to be a great day it usually is.” – Catherine Pulsifier
EXPLOSIVENESS TRAINING
Ankle Jumps
Sets: 3 | Reps: 21 seconds |Rest: 30 seconds
POWER QUOTE: “You can either experience the pain of discipline or the pain of regret. The choice is yours.” – Unknown
Altitude Drop without Rebound
Sets: 4 | Reps: 7, 6, 7, 3 |Rest: 60 seconds
POWER QUOTE: “Impossible is just an opinion.” – Paulo Coelho
Depth Drop Plus Jump
Sets: 3 | Reps: 4, 5, 3 |Rest: 60 seconds
POWER QUOTE: “Your passion is waiting for your courage to catch up.” – Isabelle Lafleche
Bodyweight Squats (fast!) (with straps)
Sets: 2 | Reps: 50 reps |Rest: 60 seconds
BONUS: Use Straps on both legs to restrict blood flow. CLICK HERE FOR MORE INFO
POWER QUOTE: “Magic is believing in yourself. If you can make that happen, you can make anything happen.” – Johann Wolfgang Von Goethe
Bodyweight Isometric Squat
Sets: 4 | Reps: Hold as long as possible (that equals 1 set) |Rest: 30 seconds
WHY? You want to stress the angle at which you actually jump. Get used to your legs begin in that orientation, it will make you "boingy."
POWER QUOTE: “Hold the vision, trust the process.” – Unknown
COOL DOWN - DAY 5 - BOINGYOGA
WHY? A cool down is important to reflect on the workout, and let the heart calm down. It doesn't have to be intense, it can be a little walk or jog or a light shoot around. You can also do the above. The cool down can be to one's own liking. Note also, that a good cool down can help prevent things like "jumper's knee."
RECOVERY - DAY 5 - BOINGCOLD
HOW IT WORKS
INCREASE THE TIME: Today, 30 second cold shower
RESOURCES
Great article in Fast Company about it
Study showing transition from hot to cold showers decreases sickness