Alright.
So now we're back.
We're in this mid-week break, we like to call it, which is another Athlean Burst Conditioning
Workout.
As I said, yesterday that we have to focus on something that's athletic when we do our
Burst Conditioning and in this case, one of the cheapest and old fashioned training equipment
there is, is a jump rope.
And I think it's probably one of the most underutilized because you can get a fast,
effective workout and we're building up our agility and quickness in our feet which again,
crucial to being a good athlete.
So, what I want to do with David is, we're going to put him through 3 rounds of torture,
I mean, 3 rounds of exercises, where he's going to go through a variation of jumps.
I'm going to step off camera so I don't get hit by the rope when we do it.
The jumps will be things like Single Leg Jumps, Double Leg Jumps.
Different kinds of hops, Double Unders, High Knees.
I'll explain them.
Dave will demonstrate them.
What the idea here is, he's got to make it through this first round.
We call it the Frozen Rope Workout because we don't want this thing to freeze which means
to stop moving.
If it stops moving because a) he gets tired or b) his feet hit the rope, then there's
a penalty, and you guys have to do the penalty, not just him.
You're going to have to drop down and do 10 Plyo Push-Ups.
You want to come up and jump or you come up and clap, it's up to you.
As soon as you're done, you come back up.
Let's say he hit it, he had 50 jumps to do and he hit it at #32.
He comes back up, he resumes at #33.
He doesn't have to start at 1 again.
Alright?
So, I'll step off camera.
I'll let David kind of get situated.
I'll call it out from here, I just want to make sure that I don't get hit.
He starts off this first round , he's going 2 foot hops for 50.
And he's demonstrating the 2 Foot Hop.
This is a nice, gentle jump.
He gets through his 50.
He goes to the Single Leg Jump, there you go for 50 on that leg.
He goes 50 on the other leg.
And then he goes and finishes the Two-Foot Hop, side to side hop, just like that.
Good.
He makes it all the way through.
So, so far the supreme athlete is living up to his billing as a Supreme Athlete.
He gets through it.
[David laughing]
Next, Round 2.
Next what he's doing is Two-Foot Hops for 50.
He's going to go Single Leg side to side on the right, Single Leg side to side on the
left, and then High Knees for 50 at the end.
Ok.
So, he goes here, side to side, just like that on the right.
He does his 50 here.
Obviously, again, he is abbreviating this.
And then, High Knees, just like that, pumping his knees up.
Good.
Now, 2 for 2.
That's true.
He's going to actually have to fail here because I want to demonstrate, I'm going to force
him to, and he might actually on this last combo.
We call it Double Under, Boxer Shuffle, Double Under, and Boxer Shuffle again.
And we go 20-50-20-50.
The Double Under is really explosive.
He's got to get up 1, 2.
Now he hits the rope.
Ok.
So he hits the rope.
He's got to come down, he does his Plyo Push-Ups.
Just like that.
He does 10.
And he comes back up.
He had 3 Double Unders done.
He'd pick up and resume, and he'd be on Double Under number 4.
Then we move over to his Boxer Shuffles.
So, for here, it's really just a casual, it's just a bounce really heel toe heel toe.
Nice and casual.
Good.
Back up to the Double Under.
Can he actually get 3?
The Supreme Athlete gets 4!
Alright!!
And he goes right back into his Boxer Shuffle with again, no hiccup because the guy's an
animal.
So, that's what we're talking about here.
I mean, honestly....[to David] Come in here.
Where you going?
He's breathing heavy.
You know, you can actually hear it, and he didn't even do all 50, all 10, all 20.
It's a great way to condition yourself.
And it's a great way to get in a great workout, get your heart rate up, and you know, he's
not just isolating his conditioning in his legs.
There's a lot of forearm work going on and involved in actually rotating that rope.
And because of the position of your elbows, good work for your rotator cuffs as well.
So, nice job!
Hey Guys.
This is David Wright, 3rd Baseman for the New York Mets.
I'm a workout fiend.
I love spending time in the gym.
I've worked with Jeff for...I can't even count how many years now.
And each year he just comes up with new, great material that enhances my workouts which translates
into not only keeping me healthy on the field, but you know, being able to perform at a level
that I expect to perform at.
I just can't say enough nice things not only about Jeff as a trainer but also about the
workout.
Most importantly, it helps me with my preparation and my performance on the field.
I use it on a weekly basis.
I wouldn't put my name to something I didn't believe in, and not only do I believe in Jeff
and his workout techniques, I believe in AthleanX and the program.