Daily Workout

Perform each movement for a total of 4 minutes, alternating between 20 seconds of all-out effort and 10 seconds of rest. The total length of the workout is 12 minutes.

LEG RAISEs  , DIP,  TUCK JUMP

HOW TO DO LEG RAISES

Stance: Lying on the ground with palms flat on the ground next to body. Heels on the ground with toes together and pointed.

1. Athlete squeezes through their gluts and core to raise their legs to a 90 degree angle.
2. Athlete keeps feet together and toes pointed throughout the movement, and keeps their legs as straight as possible.
3. Athlete lowers feet back to the ground in a controlled manner.

HOW TO DO A DIP

Stance: Face away from the box/bench/object with palms on the box, arms straight, and heels on the ground.

1. Lower body until arms are bent at 90 degrees, keeping torso as vertical as possible throughout.
2. Press back up until arms are straight.

HOW TO DO A TUCK JUMP

Stance: Standing with feet under hips.

1. Jump up bringing your knees as high as you can.
2. Land softly with feet under hips.