Prep
A
Warmup
Complete 1 set of: Skipping- 2 Legs and 1 Leg x 90s Spiderman Lunge x 5/leg Quad Stretch Side Lunge to Overhead Reach x 5/leg
B
Push to Load
3 x 5
C
Accelerated 2 Step Approach
3 x 5
D1
Goblet Squats- PV
3 x 10
D2
Band Pull A Parts
3 x 15
D3
Single Leg RDL with Foot Elevated
3 x 10
E1
Pushup Variation
3 x 10
E2
Lunge Iso Hold
3 x 30
E3
Wall Deadbug
3 x 10
Prep
A
Warmup
Complete 1 set of: Skipping- 2 Legs and 1 Leg x 90s Spiderman Lunge x 5/leg Quad Stretch Side Lunge to Overhead Reach x 5/leg Multi-Directional Stability Jumps 2x12
B
Dynamic Block Jumps
4 x 6
C1
Single Leg Squat to a Bench/Chair
3 x 8
C2
Quadruped Progression
3 x 1
C3
Single Leg Glute Bridge- PV
3 x 10
D1
1 Leg Calf Raise
3 x 12
D2
Side Plank- PV
3 x 30
D3
3 Point 1 Arm Dumbbell Row
3 x 12
Prep
A
Warmup
Complete 1 set of: Skipping- 2 Legs and 1 Leg x 90s Spiderman Lunge x 5/leg Quad Stretch Side Lunge to Overhead Reach x 5/leg
B
Load to Extend
2 x 10
C
Push to Load
3 x 5
D
Accelerated 2 Step Approach
4 x 3
E
Figure 8's
4 x 4
F
Dynamic Block Jumps
4 x 6
G
N Drill- PV
5 x 15
H1
V Up
3 x 10
H2
Plank Reach
3 x 10
H3
Soleous Raises
3 x 15
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