Superset 1, Move 1
Move 1: Explosive Box Jump-Over
“If you’ve been unable to hit the gym for a week or longer, chances are your nervous system is probably firing a bit lethargically,” Seedman says. Besides making you feel tired and unmotivated, your body will be less efficient at recruiting all the available muscle fibers. Recharge it by starting your routine with explosive movements—they’ll re-innervate your body and begin waking up fast twitch fibers that you’ll most definitely need to recruit throughout the remainder of the workout.
How to: Stand next to a box (or bench) with both feet firmly grounded. Bend knees and, with as much height, power, and force as possible, jump over using your arms to accelerate your body and your hips. Perform 6 reps. Once this becomes too easy try performing it on one leg, cutting your reps down to 3 per set.
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