🏋️♂️ Daily Workout
Week 1 – Day 3: Power & Speed
Now that we’ve built a foundation of mobility, posterior strength, and core control, it’s time to shift gears and express that strength with explosiveness and speed.
Focus
Speed + Power
Speed + Power
Sets
3
3
Rest
60s
60s
🔥 Warm-Up
Standing Cat Cow
3 rounds · 10 reps
Reconnects spine and pelvis, prepping posture for explosive movement. Stay tall.
BW Lateral Bound to Vertical Hop
3 rounds · 5 reps each side
Boosts reactive drive off the lead leg — similar to follow-through loading. Stick the landing between jumps.
💪 Workout
KB Swings
3 sets · 12 reps @ RPE 8
Hinge-driven hip snap. Don’t squat it. Let the bell float and drive through your glutes.
MB Alt Rotational Throw
3 sets · 6 reps per side
Replicates high-speed swing sequencing. Throw with full torso rotation and deceleration.
⚡ Finisher
BW Hollow Rock
3 rounds · 15 rocks
Reinforces trunk stiffness for transfer of power. Keep ribs down and avoid lumbar arch.