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
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
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.