Workout of the Day

After brief a warm-up of dynamic stretches, perform 5-10 attempts/reps of your focus skill (I strongly encourage you all to always be working on developing a new skill set or trick. Practice it until you have it dialed and keep it close in your mind). Then do the following:

5 Rounds for speed of:

5 Squats
5 Box jumps (as high as possible. Also jump down for speed and added plyometric deceleration).
5 Rapid calf raises (5 Right foot, 5 Left foot, 5 both feet.)

Work through the full range of motion on each exercise. Use additional weight (ie. weight vest) of up to 30% of your body weight if desired. Make your movements explosive.

But before all of this, check out the video of Master Hai Yang demonstrating the Chinese martial art known as Xingyiquan. We can pull motivation and inspiration from masters such as he during our personal journey toward movement mastery. Practitioners of internal gung fu such as xingyiquan tend to develop their power from a type of plyometric loading of the tendons throughout their body. By building and directing tension through their musculoskeletal system, practioners integrate their entire bodies behind a strike like a whip with potentially devastating results.