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TrainersEye · Session of the Day
12-Minute Morning U
Trainer's Eye
Block 4 · Power · Session U

Jump far.
Push hard.
Sit deep.

Distance jumps, hurdle hops and the first single-leg squat — power with control on one leg.

  • Usession
  • B4Power
  • 12:00on the clock
  • — donecompleted

Unilateral honesty

One-legged and one-armed work exposes the weaker side that two-sided training hides.

Balance goes early

Standing balance declines from midlife unless it is challenged. Single-leg work is the cheapest insurance there is.

Joints feed on movement

Cartilage has no blood supply. Loading pumps fluid through it, which is why stiffness fades as you move.

Three couplets · two rounds · twelve minutes · a day of return

A

Distance

Broad jumps + clap push
A1

Broad jumps — continuous

60 s · reps to beat

Jump, land, absorb, jump again immediately; keep the chest up.

Easier jump and reset  ·  Harder further each jump

R1R2—
A2

Clap push-ups

8 reps · ×2

Drive hard, clap, land with bent elbows to absorb.

Easier power push-ups  ·  Harder two claps

R1R2
B

Over the line

Hurdle hops + one-leg squat
B1

Lateral hurdle hops

60 s · reps to beat

Hop sideways over a low object with both feet, land quiet, go straight back.

Easier step over  ·  Harder one leg

R1R2—
B2

Single-leg box squat

8/side · ×2

Stand on one leg in front of a chair; sit down under control, stand up.

Easier two-leg chair squat  ·  Harder lower chair

R1R2
C

Sideways crawl

Lateral crawl + sumo pull
C1

Bear crawl — lateral

60 s · steps to beat

Knees hovering; crawl sideways, hands and feet moving together, hips level.

Easier forward crawl  ·  Harder lower hips

R1R2—
C2

Backpack sumo deadlift

12 reps · ×2

Wide stance, toes out; pack between the feet, drive the floor away.

Easier from a step  ·  Harder pause at the top

R1R2

The clock

Round 1the warm-up — 70%, perfect form
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2the score round — beat every Round 1 number
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the strength set → 10 s to move on. Done at 12:00.

How to run it

  1. Power is quality: every jump landed soft, knees over the middle toes.
  2. Rest is the ten seconds between exercises — take all of it.
  3. Tired legs make sloppy landings. Slow down before form goes.
  4. Sore joints or heavy landings: take the easier version today.

Tick it off

MovementRound 1Round 2Best
A1Broad jumps — continuousreps in 60 s —
A2Clap push-ups8 reps
B1Lateral hurdle hopsreps in 60 s —
B2Single-leg box squat8/side
C1Bear crawl — lateralsteps in 60 s —
C2Backpack sumo deadlift12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-MORNING-U