PHASE: 3 WEEK: 10 FRIDAY

MENU

WARM-UP

  • 20 pushups
  • Hamstring stretch (any)
  • Calf stretch (any)
  • Quad stretch (any)
  • Front skips
  • Backward run
  • Karaoke
  • Light jump rope or light bounce for 2 minutes (until you break a sweat)

Mark off after warm-up exercise is complete:

FORCE ABSORPTION

Focus on sticking each landing with good form and posture

Depth Drops

3 sets x 6 reps with both legs (step off of a 10,12,14, inch box or stable apparatus)

rest 30 seconds between sets

Demo

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Set 1

Set 2

Set 3

Single Leg Depth Drops

3 sets x 6 each leg (step off of a 10,12 inch box or stable apparatus)

30 second rest between sets

Demo

▷

Set 1

Set 2

Set 3

Broad Jumps

3 sets x 5 reps (stick the landing for 3 seconds in between each jump)

rest 30 seconds between sets

Demo

▷

Set 1

Set 2

Set 3

FORCE PRODUCTION

Depth Drops

3 sets x 6 reps with both legs with a vertical reactive jump (step off of a 10,12,14, inch box or stable apparatus)

rest 30 seconds between sets

Demo

▷

Set 1

Set 2

Set 3

Forward Bounding

bounding 4 sets x 15-20 yards (explosively jump high in the air off 1 leg at a time and pump arms)

rest 30 seconds between sets

Demo

▷

Set 1

Set 2

Set 3

Set4

WEIGHT ROOM

Eccentric Back Squats

3 sets x 6-10 @ 50%-60% one max rep

rest 30 seconds between sets

Demo

▷

Set 1

Set 2

Set 3

Single Leg Deadlift

3 sets x 8 reps

rest 60 seconds between sets

Demo

▷

Set 1

Set 2

Set 3

Lateral Crab Walks

(with band around ankles) 3 sets x 12-15 steps each way

rest 30 seconds between sets

Demo

▷

Set 1

Set 2

Set 3

COOL DOWN

Stretching

Hold each for 15 to 20 seconds

Mark as complete once all stretches have been performed.

REMEMBER: Mark off your progress on BoingDASH's calendar page

Go to Program Calendar