Power & landings · Intermediate

Power & landings – Intermediate

Drop-and-stick landings, then squat jumps and countermovement jumps.

Warm-up

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

Landings

1. Drop and stick landing — 3 × 5 reps · 1 min rest
2. Low-intensity pogo hops — 3 × 15 reps · 45 s rest
3. Single-leg hop and stick — 3 × 4 reps each side · 45 s rest

Jumps

1. Squat jump — 3 × 5 reps · 1:30 rest
2. Countermovement jump to stick — 3 × 4 reps · 1:30 rest
3. Rotational medicine-ball throw — 3 × 5 reps each side · 1 min 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