Countermovement Jump - 3 Sets of 5 reps each set. Reset after each rep to make sure you get quality reps in for each jump.
Bulgarian Split Squats - 3 sets of 8 reps each leg. Focus on putting the weight on the lead (front leg).
Bench Hip Isometric - 3 sets of 30 seconds. If two legs are too easy, switch to single leg instead.
Skater Jumps - 3 Sets of 8 reps.
Lateral Lunges - 3 sets of 8 reps. Focus on putting your weight onto the outside leg and pushing off the same leg back to the starting position.
Pushups - 3 sets of 8-12 reps.
Pogo Hops - 3 Sets of 6 reps each leg. Focus on staying on the ball of the foot.
Single Leg RDL’s - 3 sets of 6 reps. Keep a slight bend in the knee, and reach just below the knee before coming back to the start.
Flying Shoulder Press - 3 sets of 10 reps. Squeeze the shoulder blades together &...
Repeat Jumps - 3 Sets of 10 reps.
Coppenhagen - 3 sets of 6 reps.
Forward Lunges - 3 sets of 7 reps. Focus on putting the weight on the lead (front leg).
