Features
4 sessions per week
Must use App app to view and log training
Program Training
Warm Up 1
A
Horizontal Pogo's x20m (up and back) Overhead walking lunges x10 Lowe back rotations Kneeling Rotations (in a lunge position)
Shallow Box Jumps
B
Shallow Box Jumps. Just straight up to the box - no more than 25-30cm high. Land soft and balanced. 3 sets - 6 jumps 60 seconds between each set
Landing From A Height
C
Step off a height of 30cm and land strong and balanced. Land in a position that would mimic the pre-take off position of your jump 3 sets - 8 jumps 60 seconds between each set
Single Leg Hurdles
D
Single leg hopping over 5 hurdles and then sticking the landing at the end. Go up and back twice (20 jumps per set) 3 sets - 60 seconds between each set.
A1
Incline DB Bench Press
3 x 12
A2
Chin-Up
3 x 6
B1
Bench Press
3 x 12
B2
Prone Incline DB Row
3 x 12
C1
Push-Up
3 x 12
C2
Inverted Row
3 x 12
D
Assault Bike
5 x 0:20
Warm Up
A
B
Triple Jump Hops For Distance
3 x 20
C
Large Pogo Hops
3 x 8
D
Shallow Step Plyos
3 x 8
E
Alternating Jump Lunges
3 x 16
Conditioning 1
F
Find a rowing machine 200m x 6 sets 90 seconds between sets
Conditioning 2
G
Find an assault bike 60s sprint x 10 2 mins rest between sets.
10,000 Steps
A
A
Front Squat
4 x 8
B
DB Step Back Lunge
4 x 8
C
DB Romanian Deadlifts
4 x 8
D
Swiss Ball Hamstring Curls
4 x 8
E
Standing Calf Raise
3 x 20
F
Seated Horizontal Calf Raises
3 x 20
Cool Down
G
10 min walk / bike to calm the body down Spend 6-8 mins stretching and moving. You’ll thank me later. Stretches to try: Kneeling lunge push Cossack Squat Seated hamstring toe touch Kneeling torso rotation
10,000 Steps
A
A1
Standing DB Curl - Supinated Grip
4 x 8
A2
Standing Reverse Ez-Bar Curl
4 x 8
A3
Standing Cable Curl
4 x 15
B1
Neutral Grip DB Chest Press
4 x 8
B2
Lying Incline EZ Bar Tricep Extension
4 x 8
B3
Kneeling Tricep Cable Pushdowns
4 x 15
C
Seated Incline DB Curls
10, 10, MAX
D
Bench Dips
10, 10, MAX