Boost your power with this strength workout from San Diego’s Rehab United co-owner Bryan Hill. “Every movement should be as heavy as you can control for those six rounds, and all movements are explosive and with purpose,” Hill says.
Do six rounds of each set of exercises nonstop. Break and fully recover before moving on to the next set.
Set one: Overhead dumbbell lunges 5 reps each leg
While doing walking lunges, hold dumbbells overhead. You can also substitute a bar. Set one: Scissor jumps 3 reps each leg
If you’re new to this exercise, do it with no weight. Adding weight means you’ll be eccentrically controlling more than your body weight. Lunge forward with right leg, and then jump up and switch legs mid-air to land with the left leg in front.
Form tip: People tend to bias one side, Hill says, so make sure the front leg and back leg land at the same time. Set one: Shoulder to overhead press 5 reps
Using as heavy a weight as you can handle for six rounds, hold dumbbells or a bar at your shoulders and press up. Do not bend knees. Set two: Dumbbell clean 5 reps
Start in a deep squat with weights behind you. Shrug up shoulders on your toes, and then perform an explosive move so you end up sitting under the weights. Hold the heaviest weights you can handle. Set two: Broad jump 3 reps
Start in a squat position and jump as far forward as you can, landing softly. Set two: Split squat push press 3 reps per leg
Start in a split squat with one foot slightly in front of the other. Push hips forward and press to bring dumbbells from shoulders to overhead, with a full extension at the top of your ears. Set three: Single-leg squat 5 reps each leg
Do this exercise with a box behind you—the height of the box is relative to each person, so aim to start at a 90-degree bend and work to get lower. Put your hands out in front as you lower down on one leg. Form tip: Grab on to a band or TRX to work on the depth you want, then start to use it less as your strength improves. Set three: Push-ups 5 reps
Lower down to the ground, keeping body in a straight line. Modify on knees if needed. Set three: Single-arm row 5 reps
Stay down in a lunge during the whole exercise. Using a heavy dumbbell in one hand, bring elbow up behind you, keeping chest as flat to the ground as possible. By the fifth rep it should be difficult. Set four: Leg lifts 15 reps
Lying on your back, bring both legs up straight to 90 degrees and lower back down, never allowing them to hit the ground. Keep your palms up to avoid using them. If you have lower back pain, you can slide hands to the small of your back. Set four: V-ups 15 reps
Start with arms overhead and legs extended. Bring limbs to meet together in the middle, keeping them as straight as possible. Set four: Big twist 15 reps
Sitting on your butt with knees bent, twist from one side to the other, with feet off the ground the whole time (if you need to modify it to make it easier, keep feet planted on the ground). Add a medicine ball to make it more difficult. Set four: Rotational crunch 15 reps
Lie on your back with knees bent, come up into a crunch and punch across the body over the knees. To make it easier to get momentum, put your toes under a weighted object.