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