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 Step Up 4 – 4 – 4 – 4 (per leg) (Increase Weight by 5-10lbs from (Day18) if possible.) (Height, at 12-18 Inches, will remain the same as (Day18).)

Shuttle Run 2 – 1 – 2 – 1

Click here for Exercise Demos:

NOTES:

*Rest 1 – 2 Minutes Between Supersets
*Explosive Movement: 2’s= Perform Twice with a 10 second Rest in-between, 1’s= Perform Once, Max Effort. Attempt to Improve upon Times from (Day 18) if possible.
*This Shuttle Run is the same set-up as you performed in the Pre-Test

TODAY'S PROGRESS

Accessory Work

"Accessory Three"
3 Rounds of: (1 Round = 1 Set of Each Movement in Order – Rest as Needed)

30x Hamstring Curls
4x Single Leg Box Jump (Per Leg. Choose a Height that is Manageable)
20x Lateral Line Hops (Touch-N-Go. Fast as possible. Over and Back is 1 Rep)

TODAY'S PROGRESS

Don't forget to mark today as complete in your Program Tracker.