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

Turn.
Land.
Go again.

Rotation under speed, single-leg spring and the full dive-bomber — the most athletic session so far.

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

Landing is a skill

Muscles, not joints, should absorb a landing. Quiet feet are the test.

Ankles set the squat

Stiff ankles push the torso forward and shorten the squat. Range at the bottom starts at the floor.

Progressive overload

Bodies adapt to what they have already done. Something must go up — reps, range, tempo or load.

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

A

Spin it

180 jumps + dive-bomber
A1

180° squat jumps

60 s · reps to beat

Squat, jump and turn half a circle, land soft, jump back the other way.

Easier 90° turns  ·  Harder full 360

R1R2—
A2

Dive-bomber push-ups

8 reps · ×2

Hips high, dive under an imaginary bar and press up, then reverse the path.

Easier hands on a chair  ·  Harder slower

R1R2
B

One-leg spring

Single-leg pogo + knee drive
B1

Single-leg pogo

60 s · reps to beat

Stiff ankle bounces on one leg, swap at 30 s; quiet, quick contacts.

Easier two legs  ·  Harder travel forward

R1R2—
B2

Reverse lunge to knee drive

8/side · ×2

Step back, then drive up and through into a knee lift; stay tall.

Easier no knee drive  ·  Harder hold a jug

R1R2
C

Reach and hinge

Crab touch + good morning
C1

Crab toe-touch

60 s · reps to beat

From the crab, kick one leg up and touch it with the opposite hand.

Easier crab reach only  ·  Harder faster

R1R2—
C2

Backpack good morning

15 reps · ×2

Pack high on the back; hinge until the hamstrings pull, back long, stand.

Easier bodyweight  ·  Harder 3-s lowering

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
A1180° squat jumpsreps in 60 s —
A2Dive-bomber push-ups8 reps
B1Single-leg pogoreps in 60 s —
B2Reverse lunge to knee drive8/side
C1Crab toe-touchreps in 60 s —
C2Backpack good morning15 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-MORNING-V