Get Your FREE Personal Training Session


New years resolution-ers… it’s time to get in shape!  Book your FREE personal training session today.  First 30 only for a limited time!

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Kristie Manning
Personal Trainer and Nutritionist
call 808-377-0002 to book your appointment
iHeartFitnessHI.com

xoxo

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Grief


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I found an old stash and lit a half burned joint as I listened to the slow sensual beats of Sade Pandora.

“Ooh hey
I’m trying to decide
Which way to go
Think I made a wrong turn
Back there somewhere

Didn’t cha know”
Eryka Badu
Maybe I should up it up a notch to some “Parra Cuva.”  All this sulking and crying isn’t for me.   No, I leave it on Sade.  Maybe this is exactly what I need right now, so I roll with it…
“My hands are tiedMy body bruised, she’s got me with
Nothing to win and
Nothing left to lose…

And you give yourself away.”
U2

I try to always see the lesson in every bad situation.  What did I get out of this?  Every tragic experience needs a positive perspective to heal and move on from.  I couldn’t find any positive thing out of being left pregnant by a cheating ex during a complicated pregnancy and then losing that baby.  I’m consumed with grief.

It took me an hour to make my bed this morning. I was so mentally exhausted from the miscarriage that when I came home from the hospital last night after I drank a glass of red wine, I fell asleep in my panties and hospital diaper w nothing but a blanket.  My hair was in a tangled messy bun and my eyes were puffy from crying.  This is not a sight I would want anyone to see me in.  The sheets and blanket and mattress cover I just got out of the dryer were in a ball next to me.

It felt like I was on an adrenaline high all week, anxious and in suspense of what is happening; took some pain killers on Saturday, when I hit my lowest; and dropped ecstasy and fell in love on Sunday when they pumped me full of hormones (oxytocin) post miscarriage; then took a xanax and smoked some weed on Monday to take away the hangover and unbreak your heart.  A new kind of personal low for me and I didn’t know how to feel because I know I’ve been in far worse situations that this and am thankful for what I do have, but it feels equally as bad but in a different kind of way.  A bittersweet kind of emptiness that leaves you scarily alone with your sobering thoughts.

As I slowly made my bed, I had to stop every 2 minutes to cry.  My house looks like a hurricane hit it.  It’ll give me something to do for a month; cleaning so good for the soul.  Clean and cry and think about Serah every step of the day.  I managed to clean out a couple bags today and clean off my  bedside counters.  The room was covered with clothes and junk from being on bed rest for the last two week, and Kai wrecking the room while I was in the hospital.

I think often; I’ve always felt it was appropriate to get out and move on from hard experiences instead of internalizing it and accepting that grief fully. Sitting around, crying and eating foods that make you fat, feeling guilty with every bite, but being so care free that you don’t care anymore.  I use to allow myself to get so care free and out of control and allow my spirit to be free; so free that it scared me into bringing myself back to a centered place before I got too lost out there.  I think this is why experimental drug use and living life on cruise control never harmed me spiritually.  I think it made me a better person; a better mother, friend, entrepreneur, lover, a more open minded individual.

When you learn to love you learn to give, and when you learn the joy that comes from giving to others, you become aware of the high sense of the power of love.  When doing good becomes an actual high we finally realize we are on the right track to obtaining that higher Nirvana we were blindly seeking for.  I now understand the power we possess to warm our own hearts and others with kindness.  When we are full we find a greater purpose in giving love to others in need of love. In learning to accept I have also learned to give.

“I want to cook you a soup that warms your soul.” Sade

I caught Kai, my 11 year old daughter stealing and lying.  She stole my $180 Fly Knits which are now stained with red dirt while I was in the hospital, then lied about it.  I was so mad I swear my uterus was going to fall out.  She knew she had been caught and she didn’t even talk back when I told her she was grounded from the computer and the ipad the rest of the week.  I gave her the look like “how could you do this to Mommy while she’s going through all of this” look and she already knew.

I don’t like grounding Kai that long.  Punishing kids long term is punishing myself because I have to uphold that grounding.  That’s punishing parents. :/  I want to make sure she gets the message.  When she comes home from school I’m going to make her toothbrush scrub those shoes till they are white like new because I took good care of those shoes, they are my favorite gym shoes.  Then we’re going to see what she has to say and depending if she is humbled or not will determine if she is off grounding.  I hope she takes the humble route, because grounded kids are bored kids. 😦

 

Ok Pandora is killing me.  I gotta get to a doctors appointment.

RIP angel Seraphim Ossa Manning

Sometimes pain is the road to transformation.  Grief is necessary to move forward and acceptance is necessary to grow.  

xoxo

Ten Birthday Presents for a Fit Girl


1. The FIT BIT Surge
$218

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2. WIRELESS Beats
$280
(in silver, gold or rose gold)

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3. ANYTHING Asic

Onitsuka Tiger Mexico 66 $79

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Ronnie Fieg Asics Gel Lyte V Rose Gold $320

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Gel Lyte III Gold $165

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4. Vitamix $449

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5. Brazilian LEGGINGS!
La Bella Mafia $69

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Zahler Black Butterfly $79

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Lululemons

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6. Who say’s you can’t have a fancy GUCCI gym bag?  $1,890

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7. Karl Lagerfelds Boxing Collection by Louis Vuitton

Ok I’m dreaming.

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8. a Spa Package at her Favorite Spa

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9. Go Pro $399

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10.  Hathaway Portable Volleyball Set  $70

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xoxo

My Supplement Regiment


So many people have asked me what supplements I take.  My bathroom counter is covered with preworkout and night time sups.  My closet is full of my stash and extra protein tubs.  My kitchen has my regular stuff and I even have a tub of protein in the trunk of my car.  I can tell you what I take, personally but it is different for everyone, so you have to learn to listen to your body and what it is telling you.  I add one new supplement to my regiment at a time, and I am very in tune with my body, so I understand the difference in my results and workouts.

What I recommend everyone take when going through a workout regiment.

1. protein.  Find a protein powder that works for you

2. glutamine and aminos.  Build and protect your hard earned muscle.

3. Vitamins.  Get a well balanced and quality complete vitamin pack.  Supps are not regulated, so there’s a lot of crap out there Vit B C, iron and calcium are important!.

4. Zinc Magnesium,and/or mineral complex helps build muscle.

5.  Fat burners, whether its something simple as green tea and raspberry ketones, or if you can handle something more intense like hydroxy cut, phenorex, lipo 6 and animal packs.  There are thousands out there, you just have to find out which one feels right for you.  I’ve tried all of those and they are effective but sometimes they can make you feel really sick, especially if you are eating low carb and get amped up on caffeine, it can make you feel restless, jittery and even nauseas and ruin your whole day. So please exercise caution when choosing a fat burner.  I always mix up my fat burners because it’s easy for you to plateau and get use to it. IMPORTANT.  I only take fat burners the last 4 weeks.  If you jump into a high intensity routine, dramatic diet, and high supplements, then you have no room to add.  Start off slow, don’t do an extreme diet, and slowly cut down, and increase intensity as you see results.  When you hit a plateau is usually when I introduce new supplements to the routine.

Here is what I take

Protein

Lean Active 7

At Nutrashop, the guys give me a buy 2 get 2 discount and a huge % off so I’m always in there grabbing stuff.  They also give me samples of everything to try before I buy,  and I’ve always been very impressed with the owners extensive scientific knowledge on the way things work and his recommendations.  My favorite flavor is oatmeal cookie, but I also have chocolate cake and strawberry sherbert.  Their flavors are unparalleled by any other protein that I’ve tried.  I use to take Intek (a small NY brand) for flavor, only to discover that this is there sister company.

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Why I choose this protein.

A) flavor
B) more servings in one tub
C) protein blend.  It has soy, whey, egg and 7 different types of protein
D) loaded with BCAAs, glutamine, fat burning (including CLA’s), antioxidant blends and digestive enzymes.
E) bioavailability
F) high protein content, low fat and carbohydrate, making it a great food source to add to your macro diet, instead of egg whites when you’ve hit your carb and fat limit for the day.Beware when searching for proteins, some are not meant for a cut diet, and I like this  so I can enjoy my carbs and fats in whole foods instead of a liquid.

I love making shakes with cottage cheese, peanut butter and banana with the chocolate cake protein.
or coconut milk, spinach and pineapple with oatmeal cookie protein.
I also love orange juice with frozen mangoes with strawberry sherbert protein.

Lifepak Nano

These are hands down the best vitamin packs on the market.  I use to be chronically Ill, after taking these my chronic bronchitis cleared up.  I noticed when I stopped taking them regularly, my immunity got low again.  So, I continue to take them again.  They are bioavailable, so you can count on everything being highly absorbed by the body as well.  This is super crucial in choosing a vitamin. You can find a Nu Skin distributor to do a biophotonic scan to measure your antioxidant levels to see how you are doing.  I scan very high on these sups, but also when I am not taking them, when I eat 6 meals a day full of veggies, I also score very high, due to the high content of antioxidants in vegetables.  A 30 day supply is expensive, but I only take it once a day, making it a 60 day supply.  The company would like you to believe you need it twice a day, but I do fine at once.

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Glutamine and Amino Acids

I switch between the cheap affordable Vitamin Shoppe brands and whatever else is on sale.  I have no preference in brand.

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Pre Workout

I have used pre workout in the past, but lately I take nothing.  When I am 4 to 2 weeks out from a competition I may add it to my workouts as needed, but I don’t like feeling jittery, as most pre workouts can be pretty intense, especially when stacked with fat burners and thermogenic’s.  I like Mr Hyde.  It’s very strong, so I only take half a scoop.  I accidentally ordered Hyde, which is it’s non jittery, non-caffeine sister product.  But I find that comparable to Vaso Fuel, which I find Superior if you are looking for just a pump.  I was also recommended this product by the owner of Nutrashop and I love it.  I take a double scoop on upper body days and single scoop on leg days.  Just taking Vaso Fuel, I haven’t needed any other pre workout.  I see vascularity in my arms, and striations in my chest and shoulders, when I am not normally a very vascular person, and more strength in my workouts.  Hyde makes me amp and gets me through with high intensity, but I lose my mental clarity and focus when I’m amped out on stimulants.  I believe Hyde and Jekkyll are meant to be taken TOGETHER, but I am yet to try that combination.

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Joint Repair GCM

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Glucosamine is good for protecting your joints.  Anytime repetitive weight training is involved, your joints are stressed.  Usually when I start lifting heavy, or close to comp when I hit circuits and start hitting 5 sets of 20 and 6 sets etc, the weight gets light, but the repetitive, especially explosive plyometric movements can irritate your ankles, knees, elbows and wrists.  I tend to get painful flare ups from time to time, as I’ve switched through multiple brands of glucosamine.  The Nutracore Joint Repair GCM formula is great.  Nutracore/Nutrashop brands are often proprietary blends of multiple supplements in one product, which is why I use many of their products.

Pure Power Creatine

I’ve always been against creatine, as it is a supplement for a man.  It creates water retention, esp. in women.  This brand has no water retention.  I was skeptical, but again, the owner of nutrashop, Dave, he recommended it.  He gave me a couple days of samples, and advised me to stack it with the vaso pump.  My strength increased immediately I could tell the difference in my intensity.  So, a few days later, I returned and purchased a bottle.  I use this only pre workout for weight training.

Purify Ice Detox

This keeps my intestines clean, and tummy flat.  I notice it is a bit of a diuretic, but very mild  It has natural diuretics like dandelion root in it, so it will help with water retention. You can lose up to 20 lbs of waste in a poor digestion system.  I use this 4-8 weeks out before a competition.

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Somnitrim

I have vampire issues, and I am up late, up early to train, take naps in the afternoon.  My sleep patterns are WHACK.  Which is unfortunate.  I get the leanest when I get a solid 8 hours of sleep . We burn mostly when we are sleeping.  This helps you sleep and burn efficiently at night.  The Valerian and Melatonin help you relax, without hangovers in the morning, and gaba and forksholi are responsible for the burn.  Another great blend by Nutracore.  This product improves REM patterns.  I have a jawbone tracker to prove it.  I use this 8 weeks out during my cut.

Somatamax vs Arnold Iron Dream

I was recommended Somatamax by a friend.  It was a bit expensive.  I also had to order it on Amazon. I sleep poorly so I really like that this knocked me out.  But on some days I would have extreme hangovers, and it seems addicting.  This product enhances REM sleep, promotes muscle growth and promotes natural GH production.  I started using half and it was just as effective without extreme hangovers in the morning.  I bought Arnold Iron Dream as it was inexpensive.  These blends have anti-catabolic properties as well.  This has Gaba, glutamine, BCAAS, Fenugreek, Goat Weed and other mood enhancing sups like 5 HTP.  They both do seperately different things, but I prefer Somatamax to the inexpensive Iron Dream.

aclk vs  aclk

ZMK by Millenium Sports Technologies

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Mineral packs and Kreb Cycle formula at night for night time anabolic activity and growth.

Enzymes

I try to eat them 3x a day, if this is unobtainable, at least always before I go to bed, and before big meals to help digest carbohydrates and keep me leaning out.

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Please Help Me Raise Funds for my 2015 Competition Schedule


Please share this link!  I am raising funds to help pay for my competitions in 2015.

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Mahalo!

http://www.gofundme.com/hsc45w7:49

2015 Competition Schedule


Here is my new competition schedule.  Working with Olympia competitor Gen Strobo IFBB pro to size up for Figure, and flexible dieter and reverse dieter Mason Kernan for a more practical approach  Let’s see what 2015 has for me!  Operation PRO CARD! Les go!

Apr 4 Jay Cutler Desert Classic 2015 Las Vegas, NV

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June 28, the Ikaika Bodybuilding Championships, Honolulu, HI

July 4, Team Universe Nationals, Teaneck, NJ

xoxo

Ten Gift Ideas for a Fit Girl


1. Wireless Beats

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2. Vitamix Blender

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3. Asic Lite Show Kayanos

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4. Lululemon Free to Be Bra

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5. Withings Scale

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6. Intek Evolutionary Athletes Stack

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7. Jawbone Wireless Activity Tracker

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8. the Athletes Cookbook

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9. CJ Elite Bling Bikini

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10. Personal training sessions with iHeart Fitness HI.  808.377.0002 for more info.

Eat Healthy YEAR ROUND


The key to staying in shape isn’t starving yourself for 4 weeks before a competition or photo shoot.  It’s making the healthy choices and switching to healthy habits.  You think eating good is eating chicken and tilapia and brocoli everyday.  You can eat those things if you prepare it right, and it doesn’t have to be miserable dieting.  For example, I like to saute garlic in olive oil with lemon then toss fresh rosemary with my chicken breast and broccoli.  All of a sudden my mundane and blase’ meal became a little more flavorful.  You could even throw some whole wheat pasta in it to make it a full meal.  A small portion of fresh parmesan tops it off.  Be careful with dairy products and cheese.  Some can be high in fat.  But I switch to skim milk, greek yoghurts, low fat cheeses like ricotta and mozzarella, and frozen yoghurt icecreams. Also run down to Fresh and Easy or Whole Foods and look for whole wheat, oat and/or brown rice flour.  Experiment cooking with these instead of regular flours.  I tried making chicken with whole wheat flour instead  ofr frying it, baked it.

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in this case… chicken sausage from Whole Foods

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Coconut Milk Ice Cream

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Whole Wheat Pecan Banana Pancakes with Sugar Free syrup.

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Whole Wheat Penne Caprese

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Brown Rice Fried Rice (with coconut oil) (:

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Greek Yoghurt with Berries

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Grilled Chicken Breast with Fresh Mango Salsa

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Fish Tacos with Whole Wheat Wrap

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Shabu Shabu

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TUrkey Meatloaf with Sweet Potato Mash

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Quinoa and Fetta Stuffed Peppers

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Brown Rice Sushi

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Green Tea (Cha) Soba

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Shiritaki (carb free calorie free) pestoImage

I just discovered Muscle Egg egg whites!

zero fat zero sugar low in calories

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Jazz up your oatmeal!

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Life is too short to eat egg white omelets with spinach and feta.

If this is boring at some turkey sausage, salsa and add a whole wheat wrap.

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Miso Garlic Ginger Tofu

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Fresh Soup.  You can put any beans, veggies or meat that you like and season it to your liking.  I like bouillabaisse, esp. if you have a lot of leftovers you need to cook. Just throw it in before it goes bad.  Fish makes a wonderful stock.

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Egg White Casserole

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I hated lentils growing up because my mom cooked it all the freakin time, but now I see how you can take a simply bland food and spice it up with fresh peppers and spices or change the flavors up with a classic American flavor with herb and mustard with salmon.

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I’ve been spicing up eggs and turkey burgers with fresh chopped jalapenos.

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TUrkey bacon wrapped asparagus

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Okinawan sweet potato mash with coconut

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Coconut Milk Tapioca with Chia Seeds

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Tendon?

I order it at Raku in Las Vegas.  It’s $1.50 for a piece of Yakitori.  They cook it for 12+ hours until it becomes a gelatinous piece of “mochi like” blubber, similar to the gelatin in osso bucco.  High in protein (38 grams) and virtually FAT FREE.  Don’t be fast to judge it like I was, after I tried it, it was amazing with a teriyaki glaze and became my favorite menu item.

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Ceviche

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Banana Nut Protein Bread

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Italian chicken or turkey meatballs

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Vietnamese Lemon Beef Salad

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Low Carb Lobster Boats (use low fat mayo)

anytime you want to replace a bun like on a burger for example, use a lettuce leaf.

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I also love to cook with fresh herbs from my garden.  It’s cheaper to buy $1.99 herb plants at home depot than it is to buy dried herbs (or fresh herbs at that matter) at the grocery store.  I always cook with himalayan pink salt and I found  cracked smoked black pepper I really enjoy from Whole Foods.

Experiment in the kitchen.

Did this make you hungry?

xoxo

Orgasm While You Exercise


Yes I orgasm, during the “Captain’s Chair Knee Raises.’  They are great for your lower and upper abs, as well as your obliques, if you maintain a twisting motion as well.  I do them at a slow place, and by 15-20 I am near a very small orgasm.  Feels great, and modivates you to do more work for your hard to reach, lower abs. ;D  Sometimes crossing my ankles helps too.

I even asked my girl, who is an instructor, if it is possible to obtain an orgasm during concentration in Bikram.

“I’d be a millionaire, if I could sell that class!”

xoxo

Kristie

Animated Plyometric Exercise


I found these animations on line.  Check them out!

Lower Body Plyometric Exercises (Low Intensity)

Squat jumpSquat Jumps
1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2. Arms should be in the ready” position with elbows flexed at approximately 90.
3. Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
4. Land on both feet. Rest for 1-2 seconds and repeat
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Jump to boxJump to Box
1.Stand facing box with feet slightly wider than hip-width apart.
2.Lower body into a semi-squat position and immediately jump up onto box. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat.

Lateral jump to boxLateral Jump to Box
1. Stand side on to box with feet slightly wider than hip-width apart.
2. Lower body into a semi-squat position and jump up onto box. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat.


Lower Body Plyometric Exercises (Moderate Intensity)

Split squatsSplit Squat Jumps
1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4. Switch feet in the air so that the back foot lands forward and vice versa.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.

Tuck jumpsTuck Jumps
1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.
2. Jump up bringing knees up to chest.
3. Land on balls of feet and repeat immediately.
4. Remember to reduce ground contact time by landing soft on feet and springing into air.

Lateral box push offsLateral Box Push Offs
1. Stand to side of box and place the left foot on top of box.
2. Push off the box using the left leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.
3. Land with right foot on the box and left foot on the ground to the other side of the box.
4. Repeat from this side.

BoundingBounding
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.

Bounding with ringsBounding with Rings
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the right leg forward. At same time swing left arm forward and land into the first ring, which is 3-4 feet out and to the left, with the right foot.
3. Continue and repeat with other leg and arm into the second ring, which is now 3-4 feet up and to the right.
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.

Box drill with ringsBox Drill with Rings
1. Stand with feet slightly wider than hip-width apart with your body facing the first ring.
2. Hop forward using both feet and land in first ring.
3. Now hop to the left and land in the ring to the side. Now jump backwards to land in ring behind you. Finish by jumping to your right to land in final ring.
4. Rest and repeat. Remember to keep ground contact time between bounds to a minimum.Hurdle Jumps

Lateral hurdle jumpsLateral Hurdle Jumps
1. Stand beside object to be cleared.
2. Bring knees up and jump vertically but also laterally off ground and over the barrier.
3. Land on both feet and immediately jump the other direction over barrier.
4. Try not to pause between jumps or sink down into a squat position.


Lower Body Plyometric Exercises (High Intensity)

Zigzag hopsZigzag Hops
1. Stand to the left of an agility ladder or similar object approximately 1-2 feet away.
2. Forcefully push off both feet and land the on the other side of the ladder.
3. Repeat and land feet back on the other side, continue repeating and so on down the ladder.4. Do not “double hop” upon each landing and keep ground contact time to a minimum.

Single Leg Tuck Jump
This is the same as the tuck jump exercise above only one leg is used. Upon landing another jump is performed immediately with minimal ground contact time and with the same leg for the desired number of repetitions. This is repeated for the other leg after a rest period. Single leg plyometric exercises are typically more advanced and require greater strength and balance. They are suitable for sports were a takeoff is completed on one leg.

Single leg lateral hopsSingle Leg Lateral Hops
1. Start by standing on one leg with your hands on your waist or at your sides.
2. Proceed to hop to the side while maintaining your balance and hop back to the starting position.
3. You can place a rope on the ground or any object on the ground. The object can be small in size and height or large to increase difficulty.
4. Repeat continuously.

Depth jumpsDepth Jumps
1. Stand on box with toes close to edge, feet shoulder width apart.
2. Step off (do not jump off) box and land on both feet. Immediately jump up as high as possible and reach up with both hands towards. The jump should be vertical with no horizontal movement.
4. Ground contact time should be short unlike in the diagram. Landing should be soft.Note: Start with a box height of 30cm (12in). Intensity can be increased by gradually increasing the box height to a maximum of 107cm (42in) but this is only for experienced athletes with a substantial strength training background.

xoxo

kristie Manning