Elastic Power
Today you're a spring... all coiled up with potential energy, ready to uncoil and release all that energy. This is the heart of athleticism. There's a lot of jumping involved in this workout. If you're not up for an intense session, modify the exercises and routine to remove the elastic motions.

Photo	Exercise	Sets	Reps	Comments
	Standing Leg Extension	1	6	Stretch out the legs and begin warming up. 3 per leg.
	Standing Hip Stretch	1	6	3 of these per leg
	Standing Leg Twist	1	6	Last stretch. 3 per leg. Feel free to add more stretches if you need to.
	Walking Lunge	1	30	Get those legs warmed up with some slow walking lunges. Keep good form with the knees and back.
	Side Skip	4	60	Jump side to side as fast as you can safely for 60 seconds. After one set move right to the next exercise without a break.
	Roll Up Squat	4	10	Roll back and come up into a squat. If these are too hard do normal squats. Move slowly and methodically. Try to spend 30-45 seconds on this and go to the next exercise.
	Step Jump	4	60	Step jump/box jump for one minute as fast as you can go safely. One set then on to the next exercise without a break.
	Step Up	4	10	Spend 30-45 seconds stepping up onto the same step without any weight or resistance. This is your break time. After 30-45 seconds, move on to the next exercise.
	Lunge Jump	4	60	Lunge jump, all out speed for one full minute. No break, move on to the next exercise.
	X-Squat / Drop Lunge	4	10	Slowly perform the X-squats with good technique. Spend 30-45 seconds (no more) on this and then move on.
	Burpee / Squat Thrust Jump	4	10	Perform burpees at all out intensity for one full minute. When you're done, walk around until you feel rested enough to begin again, but take no more than two minutes to rest here. Try to keep moving a little bit while resting. Start again at Side Skips and repeat the whole process for a total of 4 cycles.

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