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.
*Rest 1 – 2 Minutes Between Supersets
*Explosive Movement: 2’s= Perform Twice while reaching and tapping a target with 1 Hand, 1’s= Perform Once while tapping a target with 2 Hands.
3 Rounds of: (1 Round = 1 Set of Each Movement in Order – Rest as Needed)
Optional Bonus Work
Squat Jumps (There is no video for this: go to squat to position then explode up in a jump)
3 Sets x 8 Reps