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Warm up: 20 minutes total
General: walking 5 minutes on a treadmill back kick, high knees, side
to side 5 minutes skipping
Specific: 10 jumping jacks, 5 split jumps per side, 5 squats, 5 sumo
squats, 5 side squats
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Box Jumps![]() | 3 sets | 10 reps | 45s | |
1B. Mountain Climber | 3 sets | 30 reps | 45s | -With griders |
1C. Standing Long Jump | 3 sets | 5 reps | 45s | |
2A. Lateral Barrier Jumps![]() | 3 sets | 5 reps | 60s | -Each side |
2B. Clapping Pushup![]() | 3 sets | 5 reps | 60s | |
2C. Suspension Single Leg Squat | 3 sets | 5 reps | 60s | -Jumping Pistol Squats |
3A. Lying Floor Leg Raise | 2 sets | 10 reps | 30s | |
3B. Twisting Floor Crunch | 2 sets | 10 reps | 30s |
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