The One Exercise Miracle Workout

Lat Assisted Jump Lunge Set Up:

Lay a yoga mat down on the floor as in the video and pin the ends down with a plate/weight. You want to be able to aggressively touch your knee down EACH rep. That’s important.

On a squat rack or smith machine, adjust the bar height from the floor to be level with your eyebrows, high enough that when you grab a shoulder width double overhand grip on the bar and kneel one knee to the floor you get a lat (back) stretch but your grip is not tearing off the bar.

For Home Set Up 

I recommend use of lifting straps to bolster your grip (Amazon “cotton lifting straps”), despite what I do in the video.

Exercise Execution:

See the demo video! Get as much height each jump as possible. The higher you get your chin each jump the more work done and work correlates with results. Try to touch your knee down each rep. Efficient reps have soft ninja style landings.  More gentle version: instead of jumping up, you can step the back foot forward to switch your feet instead of switching feet mid air.

The most common mistakes I see:

When the lead knee touches down, make sure the sole or bottom surface of the back foot is facing down into the mat/floor. I sometimes see the shoelace or dorsal side of the back foot facing down…DON’T do this, instead have the sole or plantar side of your foot on the floor. Your ability to push off into the next jump is compromised when the sole of your back foot is facing the sky. Sink as smoothly as possible into each landing. 

Use three test metrics A, B, C to track progress:

Metric A is: Your rep max in a single set without stopping ( your one set max in a row count ).

Metric B is: Your rep max in 10 minutes ( rest whenever you must during the 10 minutes ).

Metric C is: Your rep max in 20 minutes ( rest whenever you must during the 20 minutes ).

Getting Started

Establish a baseline by setting metric A in your 1st workout, metric B in your 2nd & metric C in your 3rd. Then in your 4th workout choose ONE metric to compete against with the goal to match or beat.  

Track Your Progress

Commit to 8 workouts in a month. The grid below shows a one month 8 workout plan. Each workout you choose ONE metric, A or B or C to try to make a new best rep count in. Each workout enter ONE rep # in each column. You can take rest days whenever you wish as long you hit 8 workouts by the end of the month. TRY not to get so far behind you have to do 3 workouts in 3 days.

I like making monthly workout number goals instead of weekly goals such as “I’m going to workout 3 times a week” because  on a monthly plan if someone falls behind there is time to catch up. It’s better to more evenly spread out your workouts and rest days over the month but if you fall behind, I recommend NOT doing more than 3 workout days in a row but you can do 2 days working out, one day off, then another 2 yielding you 4 workouts in 5 days.

More new bests are best! It's better to beat your prior bests by small margins...small regular improvements are better than smashing a record and then not being able to match it next attempt at it. 

Sometimes you won’t hit a new best...and the best stock doesn’t go up everyday. If you do a workout without a new best that day, improve your recovery; drink more water, decrease alcohol, be sure you're consuming a recovery meal within 2 hours after exercise. Try not to do the same metric more than two workouts in a row. 

Commit To Complete The Grid Below!!!