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

Dumbbell Power Clean 4 – 4 – 4 – 4 – 4 – 4 @45% 1RM Barbell Power Clean (Then Split that Number in Half for Dumbbell Weight) (Or Find a Manageable Weight)
 

Seated Vertical Leap 2 – 1 – 2 – 1 – 2 – 1
 

Click here for Exercise Demos:

NOTES:

*Rest 1 – 2 Minutes Between Supersets
*Explosive Movement: 2’s= Perform Two Jumps Back to Back for Max Height, 1’s= Perform One Jump for Max Height while holding light weights or a Basketball Ball.

TODAY'S PROGRESS

Accessory Work

"Accessory Two"
3 Rounds of: (1 Round = 1 Set of Each Movement in Order – Rest as Needed)
10x Good Morning (PVC/Broomstick/Sandbag or Barbell) (There is no video for this)
10x Two Leg Bounds (Touch-N-Go Reps) (There is no video for this, simply land and jump as high as you can with minimal knee flexion)
10x Rapid Fire Plate Jumps (Rubber Matting can be used. An object no thicker than 2”)(There is no video fro this, simply jump and down from the floor to the plate/mat as fast as you can)
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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

Knee Tucks
3 Sets x 8 Reps (Touch-N-Go Reps)

TODAY'S PROGRESS