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