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

Glute Bridge 3 – 3 – 3 – 3 – 3 (Choose a Challenging/Feasible Weight)

Lateral Hurdle Jumps 2 – 1 – 2 – 1 – 2 (per side)

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. Attempt to Increase Heights Jumped from (Day 40) by 1-5 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 Three" (There are no exercise demos for these)
3 Rounds of: (1 Round = 1 Set of Each Movement in Order – Rest as Needed)
30 Seconds - Star Plank (per side)
10x Straddle V Situps
30 Seconds - L-Sit

TODAY'S PROGRESS

Optional Bonus Work

Power Step Box Jumps
3 Sets x 10 Reps (choose a height you can rebound from and back onto each rep, safely)

TODAY'S PROGRESS