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

Dimel Deadlift 5 – 5 – 5 – 5 – 5 – 5 @55% of 1RM Deadlift
  

Run-Jump-N-Reach 2 – 1 – 2 – 1 – 2 – 1
 

Click here for Exercise Demos:

NOTES:

*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. Attempt to Increase Target Heights from (Day 39) by 1-2 Inches, if possible.

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 Two" (There are no exercise demos for these)
3 Rounds of: (1 Round = 1 Set of Each Movement in Order – Rest as Needed)

  • 30 Second - Hollow Body Hold
  • 30 Second - Superman Hold
  • 20x Weighted Sit-up (Choose Weight to Hold)

TODAY'S PROGRESS

Optional Bonus Work

Squat Jumps (There is no video for this: simply assume a squat position then explode up into a jump)
3 Sets x 8 Reps

TODAY'S PROGRESS