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 |