Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. 2 to 1 box jump | 3 | |
| 1B. Burpee | 3 | 2 min |
| 2A. Banded pull through | 3 | |
| 2B. Ski jump | 3 | 2 min |
| 3A. Back squat | 3 | |
| 3B. Jump squat | 3 | 1 min 30 secs |
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 2 sets with 2 min rest
| Week 1-2 | |
|---|---|
| 1A. 2 to 1 box jump | 4 reps ea |
| 1B. Burpee (no push-up) | 5 reps |
| Week 3-4 | |
|---|---|
| 1A. Single leg box jump | 4 reps ea |
| 1B. Burpee | 5 reps |
| Week 5-6 | |
|---|---|
| 1A. Single leg box jump to pistol | 4 reps ea |
| 1B. Burpee tp tuck jump | 5 reps |
2. Perform this superset for 3 sets with 2 min rest
| Week 1-2 | |
|---|---|
| 2A. Tempo banded pull through | 5 reps |
| 2B. Step back to ski jump | 5 reps ea |
| Week 3-4 | |
|---|---|
| 2A. Tempo banded pull through | 5 reps |
| 2B. Back lunge to ski jump | 5 reps ea |
| Week 5-6 | |
|---|---|
| 2A. DB/KB swings | 5 reps |
| 2B. Back lunge to SL tuck jump | 5 reps ea |
3. Perform this superset for 3 sets with 1 min 30 secs rest
| Week 1-2 | |
|---|---|
| 3A. Tempo back squat | 5 reps |
| 3B. Jump squat | 6 reps (total) |
| Week 3-4 | |
|---|---|
| 3A. Banded temp0 back squat | 5 reps |
| 3B. 2 to 1 jump squat | 6 reps (total) |
| Week 5-6 | |
|---|---|
| 3A. Banded tempo back squat | 5 reps |
| 3B. Second leg jump squat | 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
