Equipment Required
Workout Breakdown
Circuit 3
Conditioning
Start Your Workout
Warm Up
- 3 Exercises / 3 Laps (Barbell Speed Back Squat is only 2 sets)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
10 Heavy Band Monster Walk
Tips:
- Stay upright with knees slightly bent
- Keep hips curled under
- 10 reps per leg
Exercise 2/3
10 Copenhagen Lift Offs
Tips:
- The more leg that is on the box, the easier the movement will be.
- Guage your difficulty based on how well you can hold form
- Keep hips tucked under
Exercise 3/3
5 Barbell Speed Back Squats
Tips:
- Make sure both feet are under the bar BEFORE you lift weight off rack
- Aim for thighs to be parallel to the floor
- Keep weight mostly in the heels
- Lower down quickly, pause, then shoot back up to standing
- Use a moderate weight
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 2 Exercises / 5 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
3 Barbell Speed Back Squat
Tips:
- Make sure both feet are under the bar BEFORE you lift weight off rack
- Aim for thighs to be parallel to the floor
- Keep weight mostly in the heels
- Increase the weight from the warm up if you are able
Exercise 2/2
5 Box Concentric Jumps
Tips:
- Be sure to come to full hip extension after you land on box, standing up through the heels
- Arms follow the legs
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 4 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
6 DB Box Step Ups
Tips:
- Push through the heel as you step up to protect the knee
- Keep hips curled under and don't allow spine to collapse forward.
- Go heavy with this movement
- 6 reps per leg
Exercise 2/4
10 A-Skips
Tips:
- Even though you are hopping, keep your entire body engaged to avoid flopping around
- Bring knee up to chest
- 10 reps per leg
Exercise 3/4
2 High Knees in Place
Tips:
- 7 seconds/rep with 14 second recovery between reps
- You're going for speed. Go as fast as you can.
Exercise 4/4
8 Tuck Jumps, Continuous
Tips:
- Heels find the ground every time you land
- Think "soft knees" when you land
- These should be non-stop. Try to get the knees as high as you can with each jump.
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
30 DB SL Wave Squat
Tips:
- Go heavy on this movement
- Press up through the heel
- 30 pulses per leg
Exercise 2/2
2 Washing Machines
Tips:
- 7 seconds/rep with 14 second recovery between reps
- Go for speed
- You can start small at first to get used to the movement, but then increase rotation
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Conditioning
- 1 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/1
0:30 SL Pogo Jumps
Tips:
- 30 seconds per leg
- Keep tension in core throughout entire movement
- Keep foot dorsal flexed and imagine you're jumping on a trampoline
- Think "up, up, up!"
