WORKOUT THREE

Workout overview

SetsRest
1. Base jump4 sets1 min 30sec
2. Side to sides4 sets1 min 30 sec
3. Swing straddle planche4 sets1 min
4. Stance jumps4 sets1 min
5. V-ups4 sets1 min

Warm-up

Outside leg swings10 ea side
Front to back swings10 ea side
Cossack squat shifts5 ea side
Arm swings 5 ea side
Shoulder rolls10 ea side
Neck rolls10 ea side

1. Base Jump: 4 sets with 1min 30 sec rest
Week 1Week 2Week 3Week 4
1 ea2 ea3 ea4 ea

2. Side to sides: 4 sets with 1 min 30 sec rest
Week 1Week 2Week 3Week 4
4 ea6 ea8 ea10 ea

3. Swing straddle planche: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
3456

4. Stance jumps: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
4567

5. V-ups: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
4567
Week 1
Week 2
please complete the previous week first
Week 3
please complete the previous week first
Week 4
please complete the previous week first

Cool-down

A. Deep lunge: 1min
Target muscle groups: hip flexors + quads
B. Butterfly stretch: 1min
Target muscle groups: adductors

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