Practice basic movement patterns like box jumps for the first 10 minutes of each workout, focusing on landing on the box to reduce eccentric load and promote bracing.

“the first 10 or so minutes of of all three workouts per week we're going to do something in basic movement patterns so let's imagine a box jump right we'll do a box jump we're going to jump from the ground and land on a box that's say 18 inches in the air right we're going to practice that movement pattern I want you landing on the box not on the ground that reduces the Ecentric Landing because you're going to be absorbing way less so you're not going to get out sore but you're going to have to pop a little bit”