The First 5 Workout inspired by Willye White
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Below is a detailed breakdown of “The First 5 Workout,” a challenging 20-minute AMRAP (As Many Rounds As Possible) routine inspired by five-time Olympian and legendary track-and-field athlete Willye White. Known for her achievements in the long jump and sprints, Willye White exemplified explosive power, athletic endurance, and lower-body strength. This workout mimics the speed, power, and endurance demands of track-and-field events, focusing on plyometric and cardio exercises that target the legs, core, and cardiovascular system.
Overview of the Workout
20-Minute AMRAP:
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100 Jumping Jacks
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20 Tuck Jumps
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20 Broad Jumps
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20 Box Jumps
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100 Butt Kickers
Complete as many rounds as possible within 20 minutes. When you need rest, take short breaks but try to keep moving to maintain a high heart rate and challenge your cardiovascular endurance.
1. Jumping Jacks
How to Do It
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Stand upright with feet together and arms by your sides.
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In one motion, jump your feet out to about hip-width (or slightly wider) while simultaneously raising your arms overhead.
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Jump back to the starting position with feet together and arms down.
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Maintain a steady, rhythmic pace.
Muscles Targeted
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Primary: Calves, hip abductors, and deltoids (shoulders).
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Secondary: Core stabilizers (abdominals), quadriceps, and upper back muscles (to stabilize arm movement).
Athletic Tie-In
Jumping jacks warm up the entire body, elevating the heart rate and activating multiple muscle groups. For a track-and-field athlete like Willye White, a proper warm-up and general cardiovascular conditioning are critical for explosive events like the long jump and sprints. Jumping jacks also promote ankle stiffness and springiness, which aid in powerful takeoffs.
2. Tuck Jumps
How to Do It
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Stand with feet shoulder-width apart and hands in front of your chest or extended forward to guide your knees.
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Bend your knees slightly into a quarter squat and swing your arms back to generate momentum.
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Explosively jump upward while bringing your knees up toward your chest (as if trying to “tuck” them under your arms).
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Land softly on the balls of your feet, rolling back onto your heels, and immediately drop back into the quarter squat for your next rep.
Muscles Targeted
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Primary: Quadriceps, hamstrings, and glutes.
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Secondary: Core (abdominals and lower back) for stability and control.
Athletic Tie-In
Tuck jumps enhance vertical power and explosive strength—crucial elements for long jumpers and sprinters. Willye White’s events required quick bursts of energy, fast takeoffs, and the ability to rapidly contract and extend the lower-body muscles. Tuck jumps train that explosive “triple extension” (hips, knees, ankles) that is so vital in track-and-field.
3. Broad Jumps
How to Do It
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Stand with feet hip-width apart.
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Bend your knees and hinge at the hips, swinging your arms behind you for momentum.
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Explosively jump forward, driving through your heels and swinging your arms forward.
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Land with knees bent and hips back, absorbing the impact softly.
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Reset and repeat for the desired number of reps.
Muscles Targeted
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Primary: Glutes, quadriceps, hamstrings, and calves.
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Secondary: Core stabilizers, especially during landing to maintain balance and proper posture.
Athletic Tie-In
Broad jumps directly reflect the mechanics of long jumping—the event that Willye White excelled in. This movement pattern reinforces the forward propulsion needed in both broad jumps and the approach phase of a long jump, helping develop maximal lower-body power, balance, and coordination.
4. Box Jumps
How to Do It
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Stand in front of a sturdy box or platform of a challenging but safe height.
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Squat down slightly and swing your arms behind you.
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Explode upward, using your arms to generate lift, and land softly on the box with both feet.
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Stand up fully, extending your hips.
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Step or jump back down carefully before the next repetition.
Muscles Targeted
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Primary: Glutes, quadriceps, hamstrings, and calves.
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Secondary: Core and back muscles for stability as you land and stand upright.
Athletic Tie-In
Box jumps cultivate explosive vertical power, which translates into improved sprint acceleration and enhanced jumping ability—staples of a successful track-and-field athlete. Willye White’s superb explosive strength allowed her to jump higher and further, qualities that box jumps help develop through repeated practice of vertical force production.
5. Butt Kickers
How to Do It
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Stand tall and begin jogging in place.
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While running in place, lift your heels upward to tap—or nearly tap—your glutes.
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Pump your arms naturally at your sides, and keep a steady rhythm.
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Maintain an upright posture, engaging your core to stabilize.
Muscles Targeted
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Primary: Hamstrings and calves.
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Secondary: Glutes and core for stabilization, as well as hip flexors (on the downward motion).
Athletic Tie-In
Butt kickers are a staple drill for runners and sprinters, emphasizing hamstring activation and promoting a quick, efficient stride. Willye White’s sprinting prowess relied on strong, well-conditioned hamstrings for powerful push-offs and quick leg turnover—key aspects you train when performing butt kickers at a brisk pace.
Putting It All Together
Over the course of 20 minutes, work steadily through these exercises to challenge your cardiovascular endurance and build lower-body explosiveness. The higher-rep counts for jumping jacks and butt kickers serve as active recovery periods while still keeping your heart rate high. Meanwhile, tuck jumps, broad jumps, and box jumps develop the power and agility needed to emulate a world-class track-and-field athlete like Willye White.
This blend of plyometric exercises, explosive movements, and high-repetition cardio truly echoes the demands of track-and-field. By completing as many rounds as possible in the allocated time, you push your muscular endurance, cardiovascular fitness, and mental resolve—an homage to the grit and determination exhibited by Olympian Willye White throughout her legendary career.