Overview
| Program Goal | Lower body power |
| Delivery Format | Self-paced workouts |
| Experience Level | Intermediate test score |
| Program Duration | Six weeks |
| Training Frequency | Three per week |
| Equipment | BaseBench |
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
Workout overview
| Workout One (60 mins) | Workout Two (60 mins) | Workout Three (60 mins) |
| 1A. Back squat 1B. Side lunge 2A. Jump from kneeling 2B. Step over 3A. Curtsey lunge 3B. Broad jump | 1A. Box jump 1B. Burpee 2A. Pull throughs 2B. Ski jump 3A. Back squat 3B. Jump squat | 1A. Candlestick jump 1B. Jumping lunge 2A. Deadlift 2B. Jump squat 3a. Dumbbell jump squat 3b. Side shuffle |
Sample weekly schedule
| Sunday | |
| Monday | Workout One (60 mins) |
| Tuesday | |
| Wednesday | Workout Two (60 mins) |
| Thursday | |
| Friday | Workout Three (60 mins) |
| Saturday |
Test: Squat jumps
| Beginner | Intermediate | Advanced |
| < 10 reps | 10-18 reps | > 18 reps |
About Me
