Horizontal Pogo's x20m (up and back) Overhead walking lunges x10 Lowe back rotations Kneeling Rotations (in a lunge position)

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

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 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.

Incline DB Bench Press

3 x 12

Chin-Up

3 x 6

Bench Press

3 x 12

Prone Incline DB Row

3 x 12

Push-Up

3 x 12

Inverted Row

3 x 12

Assault Bike

5 x 0:20

Triple Jump Hops For Distance

3 x 20

Large Pogo Hops

3 x 8

Shallow Step Plyos

3 x 8

Alternating Jump Lunges

3 x 16

Find a rowing machine 200m x 6 sets 90 seconds between sets

Find an assault bike 60s sprint x 10 2 mins rest between sets.

Front Squat

4 x 8

DB Step Back Lunge

4 x 8

DB Romanian Deadlifts

4 x 8

Swiss Ball Hamstring Curls

4 x 8

Standing Calf Raise

3 x 20

Seated Horizontal Calf Raises

3 x 20

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

Standing DB Curl - Supinated Grip

4 x 8

Standing Reverse Ez-Bar Curl

4 x 8

Standing Cable Curl

4 x 15

Neutral Grip DB Chest Press

4 x 8

Lying Incline EZ Bar Tricep Extension

4 x 8

Kneeling Tricep Cable Pushdowns

4 x 15

Seated Incline DB Curls

10, 10, MAX

Bench Dips

10, 10, MAX