Power & landings · Beginner

Power & landings – Beginner

Landing foundations: balance, small ankle hops and leg strength. No big jumps yet.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Ankle rocks — 10 reps each side
3. Shoulder circles & arm swings — 10 reps

Landing foundations

1. Single-leg balance with reach — 25 s each side · 25 s rest
2. Bodyweight squat — 2 × 10 reps · 1:15 rest
3. Step-up — 2 × 6 reps each side · 1:15 rest
4. Calf raises — 2 × 12 reps · 55 s rest
5. Low-intensity pogo hops — 2 × 12 reps · 55 s rest
6. Glute bridge — 2 × 10 reps · 55 s rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

▶ Start this workout in the app