Routine
Ninja Village Agility
HIIT · 6 exercises · 20 sets · ~40 min · Full body
Explosive, light-footed work — jumps, sprints and core. For speed and springiness rather than size.
| # | Movement | Prescribed | Done |
|---|---|---|---|
| 1 | Dynamic warm-up drills | 1 sets 5 min | ............ |
| 2 | Box jumps | 5 × 8 | ............ |
| 3 | Mountain climbers | 4 × 40 | ............ |
| 4 | Jump rope (moderate) | 4 sets 2 min | ............ |
| 5 | Hanging leg raise | 3 × 12 | ............ |
| 6 | Russian twist | 3 × 30 | ............ |
Training estimates are informational, not medical advice. Warm up, and stop if something hurts.