• Instructions:
  • Perform all sets of each exercise before moving on to the next one. 
  • Perform each exercise in the order presented.
  • Rest Intervals:
    • 10-20 seconds between repetitions 
    • 30-60 seconds between sets
    • 1-2 minutes between exercises.

Back

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• Exercises:
  • Counter-movement Vertical Jumps - 3 x 5
  • Squat Vertical Jumps - 3 x 5 (full pause at the bottom before jumping)
  • Counter-movement Broad Jumps - 3 x 5
  • Squat Broad Jumps - 3 x 5 (full pause at the bottom before jumping)
  • Tuck Jumps - 5 x 5
  • Squat Jumps -> Broad Jumps - 3 x 3