23/09/2026
Why it’s rarely the jump 👇
We blame the knees. Or the jump. But it’s almost never one thing.
Hips get stiffer, so you can’t fold down deep anymore. Muscle quietly disappears, so there’s less holding your knee where it belongs and less to absorb a landing. The back stops rotating, so something else has to. It’s a set of gears - and over the years they’ve been turning slower and slower, each one slowing down the next.
That’s the honest reason things start to hurt. Not age. Gears that stopped turning.
So this move isn’t a smaller version of a burpee. It’s the first gear turning again: your hips learn to fold, your core learns to hold you steady, your arms and shoulders carry your own bodyweight. Build that for a few weeks and the jump stops being the enemy - you simply have enough strength around your knees to absorb it.
How to do it:
▪️ Stand tall, hinge at the hips and bring your hands to the floor (bend your knees as much as you need)
▪️ Walk your hands out into a plank
▪️ Hold for one slow breath - ribs down, glutes on
▪️ Walk your hands back, stand tall and reach overhead
6–8 reps, 3 rounds. Slower than feels natural - every second your hands are travelling, your core is holding your spine steady. That’s the whole exercise.
Save this for your next „I have no energy for this“ day.
Comment HOME and I’ll send you my free 7-day plan — the same kind of workouts, all doable at home and easy on your joints. 💛
