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Description

Jump higher hit harder


Exercises

Set 1: 1 round
Jack Jump Tucks
Effort: Moderate
Jack Jump Tucks
12 reps
Ballistic Push Ups From Knees
15 reps
Rest
Rest
15 seconds
Box Jumps
Effort: Moderate
Box Jumps
10 reps
Clockwise Four Square Hops
Clockwise Four Square Hops
15 seconds
Counterclockwise Four Square Hops
Effort: Vigorous
Counterclockwise Four Square Hops
15 seconds
Rest
Rest
20 seconds
Alternating Hammer Curls
Alternating Hammer Curls
1 minute
Barbell Back Loaded Squats
Barbell Back Loaded Squats
20 reps

Set 2: 1 round
Jack Jump Tucks
Effort: Moderate
Jack Jump Tucks
12 reps
Ballistic Push Ups From Knees
15 reps
Rest
Rest
15 seconds
Box Jumps
Effort: Moderate
Box Jumps
10 reps
Clockwise Four Square Hops
Clockwise Four Square Hops
15 seconds
Counterclockwise Four Square Hops
Effort: Vigorous
Counterclockwise Four Square Hops
15 seconds
Rest
Rest
20 seconds
Alternating Hammer Curls
Alternating Hammer Curls
1 minute
Barbell Back Loaded Squats
Barbell Back Loaded Squats
20 reps

Set 3: 1 round
Jack Jump Tucks
Effort: Moderate
Jack Jump Tucks
12 reps
Ballistic Push Ups From Knees
15 reps
Rest
Rest
15 seconds
Box Jumps
Effort: Moderate
Box Jumps
10 reps
Clockwise Four Square Hops
Clockwise Four Square Hops
15 seconds
Counterclockwise Four Square Hops
Effort: Vigorous
Counterclockwise Four Square Hops
15 seconds
Rest
Rest
20 seconds
Alternating Hammer Curls
Alternating Hammer Curls
1 minute


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  • Free Your Hips
    Free Your Hips
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  • Scientific 7-Minute Workout
    Scientific 7-Minute Workout
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