Workout overview
| Sets | Rest | |
| 1A. Back squat 1B. Side lunge | 3 | 2 min |
| 2A. Kneeling jump 2B. Step overs | 3 | 2 min |
| 3A. Curtsey lunge 3B. Broad jumps | 3 | 90 secs |
Warmup (5mins)
| 1. Achilles stretch (10 reps) to dive bomber push up x 5 | 5 reps |
| 2. Deep squat to t/s rotation to pike | 5 rnds |
| 3. Cossack squat to hip IR | 5 ea |
| 4. Figure 4 squat | 10 ea |
1. Perform this superset for 3 sets. Rest 2 min after 1B.
| Week 1-2 | Week 3-4 | Week 5-6 | |
| Tempo banded back squat | Banded back squat to heel raise | Jump squat | 5 reps |
| Side lunge to tuck jump | Side lunge to single leg tuck jump | Cossack squat to single leg tuck jump | 4 ea |
2. Perform this superset for 3 sets. Rest 2 min after 2B.
| Week 1-2 | Week 3-4 | Week 5-6 | |
| Jump from kneeling to squat | Jump from kneeling to squat with heel raise | Jump from kneeling to jump squat | 4 reps |
| Side step up and over | Side step up and over with hop | Jump side step overs | 5 ea |
3. Perform this superset for 3 sets. Rest 1min 30secs after 3B.
| Week 1-2 | Week 3-4 | Week 5-6 | |
| Alternating curtsey lunges | Curtsey skaters | Curtsey skaters with dumbbell | 5 ea |
| Broad jumps | Broad jump to straight jump | Single leg broad jump | 6 reps (3 ea) |
Cool down
| Double knee to chest or lifting hips up over shoulders Runner’s stretch (figure 4 side pike thing) Quad stretch kneeling | 30 secs 30 secs (ea) 30 secs (ea) | 2 sets |
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