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
1A. Candlestick jump progressions
1B. Jumping lunge progressions

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
1A. Candlestick jump progressions
1B. Jumping lunge progressions
2A. Deadlift progressions
2B. Jump squat progressions

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)
2A. Deadlift progressions
2B. Jump squat progressions
3A. Dumbbell squat progressions
3B. Side shuffle progresssions

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
3A. Dumbbell squat progressions
3B. Side shuffle progresssions

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