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Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Muscle Group(s): None... | Day 4: Muscle Group(s): None... | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Jump Rope: Basic Hop![]() | 4 sets | 2s | 60s | |
2. Barbell Squat | 4 sets | 6 reps | 120s | |
3. Vertical Power Jump | 4 sets | 6 reps | 120s | |
4. Smith Machine One Leg Calf Raise | 4 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Squat Jump | 4 sets | 30s | 60s | |
2. Barbell Lunge | 4 sets | 6 reps | 120s | |
3. Smith Machine Calf Raise | 4 sets | 6 reps | 120s | |
4. Single Leg Forward Hops | 4 sets | 6 reps | 60s | |
5. BOSU Ball Single-Leg Balance | 4 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Jump Rope: Basic Hop![]() | 4 sets | 2s | 60s | |
2. Barbell Straight-Leg Deadlift | 4 sets | 6 reps | 120s | |
3. Broad Jump | 4 sets | 6 reps | 120s | |
4. Suspension Single Leg Squat | 4 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Squat Jump | 4 sets | 30s | 60s | |
2. Barbell Step-Up | 4 sets | 6 reps | 120s | |
3. Goblet Side Lunge![]() | 4 sets | 6 reps | 120s | |
4. Single-Leg Box Jump | 4 sets | 6 reps | 60s | |
5. BOSU Ball Single-Leg Balance | 1 set | 1 reps | 60s | -With Eyes Closed |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Jump Rope: Basic Hop![]() | 4 sets | 2s | 60s | |
2. Barbell Squat | 4 sets | 6 reps | 120s | |
3. Vertical Power Jump | 4 sets | 6 reps | 120s | |
4. Smith Machine One Leg Calf Raise | 4 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Squat Jump | 4 sets | 30s | 60s | |
2. Barbell Lunge | 4 sets | 6 reps | 120s | |
3. Smith Machine Calf Raise | 4 sets | 6 reps | 120s | |
4. Single Leg Forward Hops | 4 sets | 6 reps | 60s | |
5. BOSU Ball Single-Leg Balance | 4 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Jump Rope: Basic Hop![]() | 4 sets | 2s | 60s | |
2. Barbell Straight-Leg Deadlift | 4 sets | 6 reps | 120s | |
3. Broad Jump | 4 sets | 6 reps | 120s | |
4. Suspension Single Leg Squat | 4 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Squat Jump | 4 sets | 30s | 60s | |
2. Barbell Step-Up | 4 sets | 6 reps | 120s | |
3. Goblet Side Lunge![]() | 4 sets | 6 reps | 120s | |
4. Single-Leg Box Jump | 4 sets | 6 reps | 60s | |
5. BOSU Ball Single-Leg Balance | 1 set | 1 reps | 60s | -With Eyes Closed |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Jump Rope: Basic Hop![]() | 4 sets | 2s | 60s | |
2. Barbell Squat | 4 sets | 6 reps | 120s | |
3. Vertical Power Jump | 4 sets | 6 reps | 120s | |
4. Smith Machine One Leg Calf Raise | 4 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Squat Jump | 4 sets | 30s | 60s | |
2. Barbell Lunge | 4 sets | 6 reps | 120s | |
3. Smith Machine Calf Raise | 4 sets | 6 reps | 120s | |
4. Single Leg Forward Hops | 4 sets | 6 reps | 60s | |
5. BOSU Ball Single-Leg Balance | 4 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Jump Rope: Basic Hop![]() | 4 sets | 2s | 60s | |
2. Barbell Straight-Leg Deadlift | 4 sets | 6 reps | 120s | |
3. Broad Jump | 4 sets | 6 reps | 120s | |
4. Suspension Single Leg Squat | 4 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Squat Jump | 4 sets | 30s | 60s | |
2. Barbell Step-Up | 4 sets | 6 reps | 120s | |
3. Goblet Side Lunge![]() | 4 sets | 6 reps | 120s | |
4. Single-Leg Box Jump | 4 sets | 6 reps | 60s | |
5. BOSU Ball Single-Leg Balance | 1 set | 1 reps | 60s | -With Eyes Closed |
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