Graceton Santhmayor

@gracetonsanthma Tasks: 80

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Joined: October 2024

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  Exercise suggestor

  AI fitness coach for personalized workouts

  Personalized workouts

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  Released 1y ago

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  Hey there, young athlete! Considering your age, height, weight, and goal of building power for short distance sprints, I've got some exercises tailored just for you. **Warm-up (10-15 minutes)** Before we dive into the power-building exercises, it's essential to warm up properly, especially in cool weather (17°C). You can do some light cardio and dynamic stretching to get your muscles ready. * Jogging laps around the track or in the Dojo room (5 minutes) * Leg swings (front, side, and back) * Arm circles (forward and backward) * Hip circles (clockwise and counterclockwise) * Calf raises (30 seconds) **Power Exercises** Now, let's get to the exercises that'll help you build power for those short distance sprints! 1. **Squat Jumps**: Stand with your feet shoulder-width apart, then crouch down into a squat position. From there, explosively jump up as high as you can, landing softly on the balls of your feet. Repeat for 3 sets of 8-10 reps. 2. **Box Jumps**: Find a sturdy box or bench in the Dojo room. Stand in front of it, then explosively jump up onto the box, stepping back down to the starting position. Repeat for 3 sets of 8-10 reps. 3. **Resistance Band Sprints**: Anchor a resistance band to a stable object in the Dojo room. Hold the ends of the band in each hand, keeping your arms straight. Sprint forward while resisting the band's pull, focusing on powerful leg drive. Repeat for 3 sets of 10-12 reps. 4. **Plyometric Lunges**: Stand with your feet together, take a large step forward with one foot, and lower your body into a lunge position. From there, explosively jump up, switching your legs in mid-air, and landing in a lunge position with the opposite leg forward. Repeat for 3 sets of 10-12 reps (each leg). 5. **Medicine Ball Throws**: Hold a medicine ball with both hands, then explosively throw it forward, using your entire body to generate power. Catch the ball as it returns to you, and repeat for 3 sets of 8-10 reps. **Cool-down (5-10 minutes)** Finish your workout with some static stretching to help your body recover. * Focus on stretching your legs, glutes, and calves * Hold each stretch for 15-20 seconds, breathe deeply, and relax Remember to listen to your body and only do what feels comfortable and safe. If you experience any discomfort or pain, stop the exercise immediately. Get out there and show me what you're made of, young athlete!