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

ATTENTION:
Practice the Box Jump. Find two heights. Your 2 Rep height should be manageable. Your 1 Rep height should be challenging but feasible. If you do not have a Plyo-Box/Tires/Plates etc that you can safely stack and jump onto, then perform the Jumping Knee Tucks, as show in the General Warmup [Reps will be (2’s= Touch-n-Go 2 Reps Max Effort, 1’s= Holding Ball or Weight, Max Effort Jumping Tuck for 1 Rep.)]

*While performing BOX JUMP’s Be Smart, Be Safe - Wear Shin Guards if necessary*
(Should you need a reference point for this movement or any movements check out the video section of the website.)

Deadlift 2 – 2 – 2 – 2 – 2 @55% 1RM

Box Jump 2 – 1 – 2 – 1 – 2

If for some reason pop up videos not not work, click here for Exercise Demos:

TODAY'S PROGRESS

NOTES:

*Rest 1 – 2 Minutes Between Supersets
*Explosive Movement: 2’s= Perform 2 Reps at a Manageable Height, 1’s= Perform 1 Rep at a Challenging but Feasible Height. DO NOT INCREASE THE BOX JUMP HEIGHTS EACH SET. The 2 Rep height is the same for all the 2’s. The 1 Rep Height is the same for all the 1’s.)

Core Workout

"Core One" (There are no exercise demos for these)
3 Rounds of: (1 Round = 1 Set of Each Movement in Order – Rest as Needed)

  • 40x Flutter Kicks
  • 20 Second Plank
  • 10x Hanging Leg Raises

TODAY'S PROGRESS