TIME ESTIMATE - DAY 6 - 27 MINUTES

This should help you get mentally ready.

  • Mindset: 4 minutes
  • Workout: 18 minutes
  • Cool-down: 5 minutes

*RECOVERY and BoingSTRONG not included in the estimate

MINDSET - DAY 6 - VISUALIZATION

WORKOUT - DAY 6 - BOINGGLUTES

GOAL: In this lesson, we double down on doing your glutes. Again, we've noticed that great jumpers have great glutes. They don't have "flat ass" syndrome! A "bigger buttocks" seems to help you jump higher.

Double Leg Hip Bridge Hold

Sets: 1 | Reps: 30

Glute Ham Slow Eccentric

Sets: 2 | Reps: 13 |Rest: 19 seconds

POWER QUOTE:  “Don’t be afraid to give up the good to go for the great.” – John D. Rockefeller

Weighted Glute Bridge

Sets: 3 | Reps: 15 (Each leg)  |Rest: 30 seconds

POWER QUOTE: “People who wonder if the glass is half empty or full miss the point. The glass is refillable.” – Unknown

Single Leg Squat

Sets: 2 | Reps: 13 (Each leg)  |Rest: 19 seconds

POWER QUOTE: “No one is to blame for your future situation but yourself. If you want to be successful, then become “Successful.”― Jaymin Shah

Reverse Lounges

Sets: 3 | Reps: 13 each leg |Rest: 19 seconds

POWER QUOTE: “Things may come to those who wait, but only the things left by those who hustle.”― Abraham Lincoln

Goblet Squat

Sets: 3 | Reps: 13 |Rest: 19 seconds

POWER QUOTE: “Invest in your dreams. Grind now. Shine later.” – Unknown

OPTIONAL - DAY 6 - BOINGSTRONG

Again, we are mentioning BoingSTRONG, which is for your upper body which can be done on off days/active rest days. It is specifically made to train your upper body to help you jump higher. We recommend doing it once or twice a week. You can grab it as an add-on here for only $1.99

 

COOL DOWN - DAY 6 - BOINGYOGA

WHY?  A cool down is important to reflect on the workout, and let the heart calm down. It doesn't have to be intense, it can be a little walk or jog or a light shoot around. You can also do the above. The cool down can be to one's own liking. Note also, that a good cool down can help prevent things like "jumper's knee."

RECOVERY - DAY 6 - ACTIVE

Go for a bike ride, a long walk, swim or play basketball.