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 Reps Back to Back at a Manageable Height, 1’s= Perform One Rep at a Challenging/Feasible Height.
TODAY'S PROGRESS
Accessory Work
"Accessory Three"
3 Rounds of: (1 Round = 1 Set of Each Movement in Order – Rest as Needed)
30x Hamstring Curls
4x Single Leg Box Jump (Per Leg. Choose a Height that is Manageable)
20x Lateral Line Hops (Touch-N-Go. Fast as possible. Over and Back is 1 Rep)
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
Burpee Jump N Reach
3 Sets x 6 Reps (per leg)