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

Twenty-four in.
Fast, strong
and still fresh.

Block 4 check-in: frog jumps, elevated pike push-ups and the hardest hamstring work in the series.

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

Protein window is a day

Muscle protein synthesis stays raised for about 24 hours after training. Spread protein across the day, not one shake.

DOMS is not damage

Muscle soreness peaks a day or two later and fades as you repeat the movement. It is not a measure of a good session.

The push-up test

In a large study of working men, those managing more than 40 push-ups had far fewer cardiac events over ten years.

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

A

Frog and press

Frog jumps + elevated pike
A1

Frog jumps

60 s · reps to beat

From a deep squat, jump forward and land back in the squat, hands down.

Easier squat and step  ·  Harder further

R1R2—
A2

Elevated pike push-ups

10 reps · ×2

Feet on a chair, hips stacked; lower the crown toward the floor.

Easier feet on the floor  ·  Harder slower down

R1R2
B

Skate and step

Ice skaters + step-downs
B1

Ice skaters with reach

60 s · reps to beat

Bound sideways and reach the opposite hand to the floor each landing.

Easier no reach  ·  Harder further bound

R1R2—
B2

Step-downs

8/side · ×2

On the step; lower the free heel to the floor slowly, knee over the toes.

Easier lower step  ·  Harder 3-s down

R1R2
C

Rope and curl

High-knee rope + Nordic negatives
C1

Jump rope — high knees

60 s · reps to beat

Skipping with the knees driving to hip height; count clean turns.

Easier normal skipping  ·  Harder faster

R1R2—
C2

Nordic curl negatives

6 reps · ×2

Feet anchored, knees padded; lower as slowly as you can, catch with the hands.

Easier hands take more weight  ·  Harder lower slower

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
A1Frog jumpsreps in 60 s —
A2Elevated pike push-ups10 reps
B1Ice skaters with reachreps in 60 s —
B2Step-downs8/side
C1Jump rope — high kneesreps in 60 s —
C2Nordic curl negatives6 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-MORNING-X