General Warm-up

15x Rapid Fire Toe Touches

10x Air Squats

5x Per Leg/ Alternating Leg Swings

4x Inchworm

7x Jumping Knee Tuck - Knees to Shoulders

5x Per Leg/ Peeing Dog

Specific Warm-up

NOTE: BEFORE DOING THE EXPLOSIVE EXERCISE PORTION
Perform warm up reps for the lift and explosive movements in the next section.

Example:

(Back Squats) Air Squats → Squat with Bar or Light Weight → Increase Load on Bar or Increase DB/KB/SandBag Weight → Eventually Warmup to your “working set” or the set you will use for the workout below.

Demonstration:

Explosive Workout

Back Squat 3 – 3 – 3 – 3 – 3 @50% 1RM

Running Jump-N-Reach 2 – 1 – 2 – 1 – 2
(Rest 1 – 2 Minutes Between Supersets)

(Explosive Movement: 2’s= Single Arm Vertical Jump and Reach to Target, 1’s= Both Arms Vertical Jump and Reach to Target.)

NOTES:

*Rest 1 – 2 Minutes Between Supersets
*Explosive Movement: 2’s= Single Arm Vertical Jump and Reach to Target, 1’s= Both Arms Vertical Jump and Reach to Target.

Core Workout

“Core One” (There are no exercise demos for these)
3 Rounds of: (1 Round = 1 Set of Each Movement in Order – Rest as Needed)

  • 40x Flutter Kicks
  • 20 Second Plank
  • 10x Hanging Leg Raises