Name: Playbook - Dr. Jill Zimmerman - WOW #39 Pogo practice, Foot focused lower body, arm pump
Uploaded: 2026-05-26T20:20:49.628Z
Duration: 45 min
Description: WOW #39 Pogo practice, Foot focused lower body, arm pump

Amazing. I could not believe how lifting the heel can help engage all the muscles of the leg and whole body. Thank you

Marika

Amanda

Seated pogos

Seated pogos -alternating

Soleus push with hip hover

Toe extension rock

Downward Dog Hips Reaching

Soleus slouch

Warm up

Use wedge or books to elevate heels if needed

Dumbbell Front Squat

Hip Hinge With Dumbbell

Heel elevated split squat holds

Assisted pogos standing

Heel hover to slide back

Heel hover to high knee

Main

Seated side opener

Seated long triceps

Seated cross reach with weights

Seated overhead press with weights

Seated vertical face pull with weights

Upper body finisher

WOW #39 Pogo practice, Foot focused lower body, arm pump

WOW #126 Lots of Upper Body!

WOW #125 Spinal Mobility, Abs and Foot Contact

Wow—such a difference from the opening to closing stretch!

Claire

Liked the subtley here again the pivoting kickstand for example

Joanna

WOW #124 One Dumbbell- Ribs back and stacked!

WOW #123 Training that helps the Pelvic Floor

Katie

Gold focus on push of forefoot here. 
I’ve been wondering whether the loss of this ‘drive’ from foot (up through glut/ extensors) might be a player in falls later in life. Great sequence, length and build- many thanks Jill

I have foot arthritis & this workout (although painful to do) seems to help afterwards.

Mimi

WOW #122 Foot Foundations

WOW #121 Progressive sets for all abilities: Part 2

WOW #120  Progressive sets for all abilities: Part 1

5 stars plus- a favourite
Like that it zeros in on core movements and increases awareness

WOW #119 Side Glutes and Shoulders

I liked the variety and use of different muscle groups. Thanks!

Heather

WOW #118 Work hard without feeling over worked

Sorry for days in muscles I didn’t know I had :)

Lauren

Loved this one. Everything is feeling more integrated. Split squats are still tough. Rock back on toes need to be modified but we got there.

Laura

WOW #117 Foot and Hip Combos.

Punchy - split squat step back is a work on

Lynn Dierker

Mackenzie

WOW #116 Time efficient get it all in! ⏰

The last circuit I was a wobbly mess. 🫠🫠🫠 it’s really hard for me to not rotate at the hips. I’m seeing my ribcage is more stuck than I would like.

WOW #115 Hamstrings & Hip Flexors

I loved this workout. Exactly what my hips and body needed. Thanks Jill! 

One small comment on technical side…the volume is different on every video. Is there a way to normalize it all, so volume doesn’t need constant adjusting by the user? 

Love what you’re doing here 🙌🏼🫶🏼

Melissa Clements

Will be coming back to this one again and again

Gina

WOW #114 Inner Thigh and Outer Hip 🔥

This one hit all the right places for me. The crawls for 1 min each kicked my butt!!

Grace

WOW #113 Crawling Prep: Upper Body Push

Too many different versions of lunges and sumo squats. Not enough muscle group variety.

WOW #112 Cardio Circuit. Legs and Shoulders.

WOW #111 Traditional Supersets

WOW #110 Foot stability, core alignment and a killer workout

WOW #109 Protect the Knee w/ Strong Foot/Hip Connections

the warm ups and integration are slowly clicking for me and i keep finding these workouts and cueing above anything else out there!

jana

Really enjoyed everything about this one! Not a crazy burner, but more of a smooth anchoring workout. I felt very grounded after.

Kate

WOW #108 Glutes Abs and Legs 🔥

Loved this one!! Great overall workout and kept my heart rate up.

Fabulous, but simple work out. Loved the warm up!

WOW #107 Solid Strength to go back to time and time again.

Realizing how tough it is for me to engage the knuckle at the base of my pointer finger when pressing through the hands…I need to revisit that exercise/focus in the Joy Challenge.

I liked this full body workout! It was fun to try different ways to move.  

Only issue was the number of reps “disappear” into the gym floor for some of the movie clips.   🔎😆

WOW #106 Stacked Posture w/ squats, hinges and pushing

Last stars were mistake
Great sequence - beginning and end especially

WOW #105 Rotation- great for golf, tennis, running, etc.

WOW #104  Do This For Strong Bones! 🦴

WOW #103 Mastering The Basics

WOW #102 Strong Shoulders + a Full Body Finisher.

WOW #101 ⚡️High Energy -Full Body Sweat

WOW #100 When Everything Needs a Reset (do this)

#99 Eccentric Glutes for Loose Hips That Last 👍

WOW #98 Lots of Thoracic Rotation + Full Body Pump

WOW #97 Cable/Band Upper and Lower Body

WOW #96 Eccentric Glutes for Grippy Hips/Back

The rounded back alternating rows make me nervous- always worried will hurt my lower back but did them slowly and was ok. Really liked circuit 4

Kerri

Could not do that hamstring curl at the end on one foot so I switched to both at the same time and that made it doable. But lots of gripping in my pelvic floor so I probably need to regress this one more and practice more! My hamstrings are so hard to find until I do and I realize how weak they are 🫣

Love these weekly workouts. Enjoyed the blend of equipment and exercise variety this week! Feeling strong and grounded. Mobile yet solid.

#95 Short Split Squats 2 Ways

WOW #94 Abs, Adductors & Arms

Jill

Sheryl

WOW #93 Classic Upper & Lower Body Circuit w/ Hammy Finish

Enjoying the loading of a flexed front-  hip - ‘enjoying’? well,  the challenge of one hip esp
Also the acvessory s were a good finish

Woof! Sweaty one for sure. Loved the blend.

WOW #92 Obliques, Hips & Shoulders for True Core Support

Up and over - a great starter for a day- and elevated FF step back has hidden values too - good blend of moves

Keeping this 62 year old gma strong! Thx!

WOW #91 upper body push/pull with a leg burn

Recognising that post a (3 year ago)
Hip replacement - some (sidelying and twist in the final block) end range - and isolated loaded (even just leg weight) into IR is cautionary for me - loved everything else

It was good to revisit the hip series! I’m making slow progress and noticed my pelvis being pulled around less this time around. Still burns like the first time 🥵

WOW #90 Core, Shoulder and Hip Fundamentals

That lateral hip thrust was so interesting! It really connected me to my wall-facing oblique. And a nice novel movement puzzle for my brain to figure out!

Leah

Wowzers that fried my legs from all angles! Such a difference between R and L in how the feet contact the ground and therefore how secure the leg feels…

Like the respetion of moves -good to play around with most desirable distances intetestungbawareness if asaymetries

WOW #89 Split squat varieties with shoulder work

Great complete workout and body movement series!!

Julie

Loved how this one slowed me down and made me think about what muscles I was using!

Love this one! Will be adding to the rotation!!

Jess

WOW #88 Owning Split Squats (shoulders and abs!)

I didn’t realize how much tail wagging I was doing before. Thank you for teaching the correct form.

So good all over. Really enjoyed the core work at the end. Getting less wobbly in the jumping work.

WOW #87 Strong Hips that Move Well 👍

WOW #86 Crabwalks, Cable Chops, and Lunges

Loved it! Thrusters at the end were 🥵. But that at warmup was so dreamy.

i really needed the rotator cuff work. i appreciate this workout! thank you

#85 Rotator Cuff, Thoracic Mobility, Legs/Cardio Finisher 🥵

These weekly workouts are fantastic. I love the luxurious warmup moves. I ended up free-styling in the 3 minute reach and it felt amazing. The workout was hard!!

this one looks simple but its a challenging one! so good

WOW #84 Playing around with Reaches

Love this! Especially the swinging leg warms up.

WOW #83 Hip Hinges! Lots and lots of hip hinges!

Sweaty on this one! The bent knee heal bounce felt impossible to keep that bent knee angle. So I will keep working at it.

This drilled into one of my key focus areas and is now a favourite, the bent knee calf raise was a pattern revealer and shifter- like the simple moves help to expose this. And the revisiting of warrior 3 type wall move to upright with strong focus of forefoot made it clearer too

the foot and calm prep were torture 😂😂 but as the reps kept going, my ankles loosened up and my feet felt better! another great workout by jill!!

WOW #82 Foot/Calf Wake Up Call + Leg Lift

Any tips for crawling backwards? I cannot get it right. My butt just shoots up?

WOW #81 Ab Prep and Supersets

Great workout. Some of the volume is so low making it difficult to heat in a busy gym.

#80 Calves & Core

Exactly! Rib focus and leg loading an energising mix- enjoyed all of it - aerobic too

#79 Feel good movement prep & simple circuit 👍

Back for more, this feels so good first thing in the morning!

I’ll be coming back to this one on the regular!

WOW #78 Feel good neck, chest and side body opening

This was a good mix. Historically I would not be able to do all the hopping without lots of tension the following day. I’m curious to see how my pelvic floor feels tomorrow!

Incredible! Absolutely beat, but feeling stronger than ever!

WOW #39 Pogo practice, Foot focused lower body, arm pump

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