Warm up

5 min cycle

Stretch lower body


Squat

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Squat rack

Warm up: barbell only (no weights), 1 set of 10 reps

Working set: 5 sets of 5 reps

  • 155 lbs, 5 reps
  • 185 lbs, 5 reps
  • 205 lbs, 5 reps
  • 225 lbs, 5 reps
  • 245 lbs, 5 reps

Keep slight arch in lower back; do not round out

Squat reminder


Seated Calf Raise

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Seated calf raise machine

135 lbs, 4 sets of 15 reps

Slow and steady


Abdominal set

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Lunges and Wall-Sits

Straight bar and wall

4 sets of 80 lbs, 10 reps of lunges and 30 sec wall-sit

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  • Lunges: 80 lbs, 10 reps (5 each leg)
    • Rest straight bar on shoulders, behind neck
    • Alternate each leg

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  • Wall-sit: 30 sec

Hops

6 minute circuit: 4 rounds of 1.5 min intervals

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  • Little hops: 40 sec
    • Quick, short heel raises
    • Almost lift toes off ground

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  • Big hops: 20 sec
    • Squat down
    • Lift off toes
    • Jump as high as possible

Rest

  • Rest: 30 sec

Abdominal set

Abdominals_660x495