General Warm-up

15x Rapid Fire Toe Touches

10x Air Squats

5x Per Leg/ Alternating Leg Swings

4x Inchworm

7x Jumping Knee Tuck - Knees to Shoulders

5x Per Leg/ Peeing Dog

TODAY'S PROGRESS

Specific Warm-up

NOTE: BEFORE DOING THE EXPLOSIVE EXERCISE PORTION
Perform warm up reps for the lift and explosive movements in the next section.

Example:

(Back Squats) Air Squats → Squat with Bar or Light Weight → Increase Load on Bar or Increase DB/KB/SandBag Weight → Eventually Warmup to your “working set” or the set you will use for the workout below.

TODAY'S PROGRESS

Demonstration:

Explosive Workout

Weighted Lunge 4 – 4 – 4 – 4 – 4 (per leg) (Choose a Manageable Weight)

123 Prone Sprint 2 – 1 – 2 – 1 – 2

Click here for Exercise Demos:

NOTES:

*Rest 1 – 2 Minutes Between Supersets
*Explosive Movement: 2’s= Two 50ft. Sprints starting from the Prone (on stomach) Position (walk back to the start line after 1st sprint), 1’s= One 50ft. Sprint starting from the Supine (on back) Position. Attempt to Improve times from (Day 13) if possible.

TODAY'S PROGRESS

Accessory Work

"Accessory One"
3 Rounds of: (1 Round = 1 Set of Each Movement in Order – Rest as Needed)
10x Bulgarian Split Squats (5x Per Leg and Weight is Optional)
10x Single Box Jump (per leg)
10x Backboard Taps (Or a Height you can reach with 2 Hands for Touch-N-Go Reps (There is no video for this)

TODAY'S PROGRESS