We're changing this challenge a bit. Pay attention...
Today do TWO rounds of 25 reps of super legs...
1. Squat x 25
2a. Split Squat: (left foot forward of the rear by a good long stride distance of the right) x 25
2b. Split Squat: (right foot forward) x 25
3. Squat (again) x 25
4a. Rear Stepping Lunge moving the right leg back: x 25
4b. Rear Stepping Lunge moving the left leg back: x 25
5. Squat w/ momentum up onto the tippy toes: x 25
6. Jump Squat:x 25 Just leave the ground by an inch or so. No need to slam dunk basketballs. Make sure to land soft by absorbing the shock bending the knees upon impact.
7. Jump Lunge: X 25 Get into the split squat stance, spring up and switch your leg position in the air land soft, spring back up changing the leg position back to it's original starting position. Count will be 1/1, 2/2, 3/3 etcetera etcetera....
Take a five minute breather and set up a 12" box to jump off of. Do NOT substitute a higher one because you think you are better than what I am suggesting. This is "shock training" and we don't have to Nuke it. We want to actually store some energy in the connective tissue.
Jump off the box onto a soft surface. Sand would be best, or a couple crash mats or pads. Do NOT jump onto a hard surface!
As soon as you make contact with the floor, absorb the shock landing much like a Ninja and make sure you decelerate your body ALL the way down. Touching your hamstrings to your calves.
Now if you tell me you can't do that, I'm going to go on record to say, You're full of shit. GET DOWN~
You will do 10 sets of (get this now) TWO reps.
You will take 45 seconds to a full minute between sets!!! No less. This is NOT for endurance.
That's it! Done.