Warm Up
30 seconds jumping jacks
30 seconds high knees in place
10 jump squats
10 jumping lunges (alternating 5 each side)
10 side to side lunges (alternating 5 each side)
10 burpees
10 push-ups
30 seconds of sit ups
30 seconds of bicycle kicks
These are all performed back to back. The goal of this dynamic warm up is to get a sweat going.
SPLIT 1 (Explosiveness)
Single Leg Hang Cleans 5 sets of 10-12 reps (each side)
Superset with (exercises performed back to back)
Half Bosu Ball Split Squats (single leg plant leg is on bosu ball)
5 sets of 8-10 reps each side
1 minute 30 seconds rest in between each set
1/4th Squats 5 sets of 8-10 reps (emphasize explosion on the way up
Superset with
Pistol Squats (weighted) 5 sets of 8-10 reps(can be done to a bench instead of the floor)
1 minute 30 seconds rest in between sets
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SPLIT 2
Barbell Front Squat On Bosu Ball
5 sets of 8 reps
Superset with
Kettlebell Front Squat Heels Elevated
5 sets of 10 reps
2 minutes rest in between each set
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