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
Click here for Exercise Demos:
NOTES:
*Rest 1 – 2 Minutes Between Supersets
*Explosive Movement: 2’s= Perform Two Jumps, per side, at a Manageable Height , 1’s= Perform One Jump per side at a challenging height.
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
Core Workout
"Core Four" (There are no exercise demos for these)
3 Rounds of: (1 Round = 1 Set of Each Movement in Order – Rest as Needed)
10x Hollow Rocks
10x Knees to Elbows
30 Seconds - Side Plank (per side)
TODAY'S PROGRESS
Optional Bonus Work
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3 Sets x 10 Reps (choose a height you can rebound from and back onto each rep, safely)