Workout overview
| Sets | Rest | |
| 1A. Candlestick jump 1B. Jumping lunges | 3 | 2 min |
| 2A. Deadlift 2B. Jump squats | 3 | 2 min |
| 3A. Dumbbell jump squat 3B. Side shuffle | 3 | 2 min |
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 | |
| Candlestick straight jump | Candlestick tuck jump | Candlestick single leg jump | 4 reps (2 ea) |
| Alternating lunge jump | Alternating lunge jump | Alternating lunge jump with tuck jump | 5 ea |
2. Perform this superset for 3 sets. Rest 2 min after 2B.
| Week 1-2 | Week 3-4 | Week 5-6 | |
| Tempo banded deadlift | Tempo banded deadlfit | Tempo banded staggered stance deadlift | 6 reps (3 ea) |
| Jump squats | 1/2 turn jump squat | 1/2 turn tuck jump squat | 6 reps (3 ea) |
3. Perform this superset for 3 sets. Rest 2 min after 3B.
| Week 1-2 | Week 3-4 | Week 5-6 | |
| Dumbbell squat thruster | Dumbbell jump squat | Dumbbell snatch | 6 reps (3 ea) |
| Side shuffle to heel raise | Side shuffle to jump | Side shuffle to jump with bands | 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 |
About Me
