This program is built with 1 goal in mind! To increase your bounce, to jump high! This program is 4 weeks long and has 2 leg days per week. You will gain lower body strength as well as get powerful and explosive to be able to take flight.
FeaturesA
Dynamic Warm Up 1
2 x 10
B
Back Squat
5 x 3 @ 7.5
C1
DB Rear Foot Elevated Split Squat
3 x 4
C2
Single Leg Glute Bridge
3 x 0:20
D1
RDL
2 x 12
D2
Pre Hop Box Jump
3 x 3
E1
Dead Bug
2 x 10
E2
Hanging Knee Raise
2 x 10
A
Dynamic Warm Up 2
2 x 10
B1
Hex Bar Deadlift
4 x 3
B2
Rocker Jumps
4 x 3
B3
Band Assisted Jump
4 x 8
C1
DB Step Up
3 x 4
C2
Calf Raise
3 x 12
D
1-2 Rhythm Jump
2 x 2
E
Drop Jump
2 x 2