Vertical Jump Program #2

Moderate Duration 45 minutes

Target Areas: Legs

Equipment: Jump Rope

Added By Marco Cheung

Week 5-7

Exercises

Set 1: 1 round

Jump Rope

2 minutes

Set 2: 1 round

Head Up

10 seconds

Head To The Left

10 seconds

Head To The Right

10 seconds

Head Down

15 seconds

Arm Cross Left (10sec)

10 seconds

Arm Cross Right(10sec)

10 seconds

Toe Reaching Left

15 seconds

Toe Reaching Right

15 seconds

Set 3: 1 round

Jump Rope

3 minutes

Rest

1 minute

Set 4: 3 rounds

Slow Motion Squats (x10)

1 minute

Rest

1 minute

Set 5: 3 rounds

4-coners(x12)

30 seconds

Rest

1 minute

Set 6: 3 rounds

Single-leg Lateral Jumps(x15)

2 minutes

Rest

1 minute

Set 7: 3 rounds

Alternating Jump Lunges(x15)

1 minute

Rest

1 minute

Set 8: 3 rounds

High Reach Jumps(x8)

1 minute

Rest

1 minute

Set 9: 3 rounds

Striaght-Leg Calf Jumps(x30)

2 minutes

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Top Choice for this Workout

Adjustable Steel Wire Jump Rope

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Adjustable Steel Wire Jump Rope