Equipment Required
Workout Breakdown
Conditioning
Start Your Workout
Warm Up
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
5 Barbell Back Squats
Tips:
- Select a moderate weight
- Both feet planted when you rack and unrack
- Brace core and stabilize trunk BEFORE unracking the weight
- Stay strong throughout the squat all the way from the ankles up
Exercise 2/2
10 Goblet Squat Shifts
Tips:
- Pick a moderate weight
- Elbows in and keep weight close to body
- Stay strong in ankles, inner thighs, and core throughout the movement
- Start small and increase range of motion
- 10 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 4 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
3 Barbell Back Squat ~85%
Tips:
- To find 85% of your max, start with roughly 60% ofwhat you would think your max would be for the first set. See how that feels, then increase as needed each set in increments of 10-15lbs.
- You want to be able to perform the movements confidently without injuring yourself, so use wisdom and don't be in a rush to push weight when you're not ready.
Exercise 2/4
5 Max Height Jumps
Tips:
- Keep feet dorsal flexed throughout jump
- As title states, try to reach your maximum height each time
Exercise 3/4
8 DB Jump Squats ~30%
Tips:
- Use about 30% of your maximum squat capacity
- Keep everything stacked as you jump up
- Come down with soft knees and strong glutes, hamstrings, and quats
- Think "Load" on the way down and "Explode" when you jump
Exercise 4/4
6 Assisted Max Height Jumps
Tips:
- Use a heavy resistance band to complete these
- Continue to get a solid squat then explode as high as you can
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 4 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
4 Barbell Reverse Lunge ~85%
Tips:
- Start moderate with your first set, only about 60% of what you think your max would be if you do not know it yet.
- Everything stays very strong from ankles to head, core braced and trunk stable BEFORE you lift weight off bar.
- 4 reps per leg
Exercise 2/4
5 Split Jumps
Tips:
- You're recruiting enough motor units when you load the lunge, then explode and split/scissor the legs
- 5 reps per side
Exercise 3/4
4 SL Box Squat Jumps
Tips:
- Jump off of one leg, then land with two feet with soft knees in a strong squat
- Think "UP" when you jump
- 4 reps per leg
Exercise 4/4
4 SL Assisted Box Squat Jumps
Tips:
- Use heavy resistance bands to help you get max height in these jumps
- Land with soft knees in a strong squat
- 4 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
20 Foam Roll SL Speed Curls
Tips:
- Maintain solid hip bridge throughout movement
- If you feel unstable, run a check of your ankles, calves, hamstrings, glutes...is everything locked in and engaged?
- 20 reps per leg
Exercise 2/2
15 Supine Pelvic Rotations
Tips:
- Put a yoga block between knees
- Straight line from hip to knee and knee to ankle
- Curl hips under and bring arms into field goal
- Rotate from side to side
- 15 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Conditioning
- 1 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/1
1:00 Pogo Jumps
Tips:
- Keep tension in core throughout entire movement
- Keep feet dorsal flexed and imagine you're jumping on a trampoline
- Think "up, up, up!"
- Perform for 1 minute each round
