A
Introduction Video
B1
Pogo jumps
2 x 10 @ 6
B2
Pogo Jumps - Lateral Reflexive
2 x 10 @ 6
B3
Pogo Jumps - Rotational
2 x 10 @ 6
C
Weighted Jumps
3 x 4
D1
DB Bench Press
3 x 6
D2
1-Arm DB Row
3 x 20
E1
Goblet Squat or Front Squat - Heel Elevated
3 x 6
E2
Dead Hang
3 x 30
E3
Foam Roller Bridge
3 x 30
F
Zottman Curls
2 x 20
A1
Med Ball Slams -
2 x 6
A2
Med Ball Chest Pass - Reflexive
2 x 15
A3
Med Ball Lateral Throw
2 x 8
B1
Plyo Pushup
4 x 4 @ 6
B2
Side Plank Dips
3 x 30
C1
RDL
3 x 6
C2
Banded Neck Series
3 x 40 @ 8
D1
Floating Heel Reverse Lunge
3 x 20
D2
Cable/Banded Face Pulls
3 x 15 @ 8
A1
Split Squat - Oscillations
2 x 20 @ 6
A2
Deep Tier Squat Jumps - Reflexive
2 x 6 @ 6
B1
Power Jerk
4 x 4
B2
Hip Airplane - Weighted
3 x 20
B3
Wrist Rollers
3 x 3
C1
Incline DB Bench Press
3 x 10
C2
45 Degree Hip Extension
3 x 15
D
Cable/Banded Row with Rotation
3 x 20