6 week program. If you do NOT have gym or equipment access, then perform the bodyweight sessions instead of the DB and Barbell sessions by copy and pasting Day 1 to Day 3 and 5 of each week. There is 1 sprint session incorporated as well.
FeaturesA1
Split Squat Iso
2 x 0:45
A2
SL Calf ISO
2 x 2 @ 0:45
A3
Bent Knee SL Calf ISO
2 x 2 @ 0:45
A4
Isometric Hip Drive (wall)
2 x 0:30
B1
SL Ecc Calf Raise
2 x 16
B2
Bent Knee Calf Raise
2 x 16
C1
Low Pogo Jump
1 x 20
C2
High Pogo Jump
1 x 20
C3
Side to Side Hop
1 x 20
A1
DB KOT ISO (heel elevated)
2 x 0:45 @ 15 lb
A2
Loaded SL Calf ISO
2 x 0:25 @ 15 lb
A3
Bent Knee Loaded SL Calf ISO
2 x 0:25 @ 15 lb
A4
Isometric Hip Drive (wall)
2 x 0:25
B1
SL Ecc Calf Raise
2 x 16 @ 10 lb
B2
Bent Knee Calf Raise
2 x 12 @ 10 lb
C1
Low Pogo Jump
1 x 20
C2
High Pogo Jump
1 x 20
C3
Side to Side Hop
1 x 20
A1
Lizard Crawl
1 x 1 @ 10
A2
Crab Walk
1 x 1 @ 10
A3
Side Plank Hip Flexion
1 x 20
A4
Quadruped Hip Extensions (Banded)
1 x 45
A5
Hurdle Hip Mobility
1 x 20
B
A Skip B Skip
1 x 3 @ 15
C1
Low Pogo Jump
20, 15, 10
C2
High Pogo Jump
20, 15, 10
C3
Straight Leg Bound
3 x 2 @ 15
C4
Scissor Jump (Deep Hip Flexion)
3 x 6
C5
Bounding
3 x 2 @ 15
D
Depth Drop to Sprint
3 x 3 @ 0 lb
E
Half Kneel Sprint Start
3 x 2 @ 0 lb
F1
Band Resisted Lateral Jump
3 x 6
F2
Broad Jump to SL Landing
3 x 4
A1
DB KOT ISO (heel elevated)
2 x 0:45 @ 15 lb
A2
Loaded SL Calf ISO
2 x 0:25 @ 15 lb
A3
Bent Knee Loaded SL Calf ISO
2 x 0:25 @ 15 lb
A4
Isometric Hip Drive (wall)
2 x 0:25
B1
SL Ecc Calf Raise
2 x 16 @ 10 lb
B2
Bent Knee Calf Raise
2 x 12 @ 10 lb
C1
Low Pogo Jump
1 x 20
C2
High Pogo Jump
1 x 20
C3
Side to Side Hop
1 x 20