Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Back squat | 3 | |
| 1B. Side lunge | 3 | 2 min |
| 2A. Kneeling jump | 3 | |
| 2B. Step overs | 3 | 2 min |
| 3A. Curtsey lunge | 3 | |
| 3B. Broad jump | 3 | 2 min |
Warm-up
| Exercise | Reps |
|---|---|
| 1A. Achilles stretch to divebomber push-up | 5 reps |
| 1B. Pike squat with thoracic rotation | 5 reps |
| 1C. Cossack squat with internal rotation | 5 reps ea side |
| 1D. Figure 4 squat | 5 reps ea side |
1. Perform this superset for 3 sets with 2 min rest
| Week 1-2 | |
|---|---|
| 1A. Tempo banded back squat | 5 reps |
| 1B. Side lunge to tuck jump | 4 reps ea |
| Week 3-4 | |
|---|---|
| 1A. Banded back squat to heel raise | 5 reps |
| 1B. Side lunge to single-leg tuck jump | 4 reps ea |
| Week 5-6 | |
|---|---|
| 1A. Jump squat | 5 reps |
| 1B. Cossack squat to single-leg tuck jump | 4 reps ea |
2. Perform this superset for 3 sets with 2 min rest
| Week 1-2 | |
|---|---|
| 2A. Jump from kneeling to squat | 4 reps |
| 2B. Side step-up and over | 5 reps ea |
| Week 1-2 | |
|---|---|
| 2A. Jump from kneeling to squat with heel raise | 4 reps |
| 2B. Side step-up and over with hop | 5 reps ea |
| Week 1-2 | |
|---|---|
| 2A. Jump from kneeling to jump squat | 4 reps |
| 2B. Jump side step overs | 5 reps ea |
3. Perform this superset for 3 sets with 1 min 30 secs rest
| Week 1-2 | |
|---|---|
| 3A. Alternating curtsey lunge | 5 reps ea |
| 3B. Broad jumps | 6 reps (total) |
| Week 3-4 | |
|---|---|
| 3A. Curtsey skaters | 5 reps ea |
| 3B. Broad jump to straight jump | 6 reps (total) |
| Week 5-6 | |
|---|---|
| 3A. Curtsey skaters with dumbbell | 5 reps ea |
| 3B. Single-leg broad jump | 6 reps (total) |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Knee hug | 30 secs |
| B. Half straddle | 30 secs ea side |
| C. Half-kneeling quad stretch | 30 secs ea side |
CONGRATULATIONS!
WORKOUT COMPLETE
