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
