Program Description
Program inspired by Russian teachings of plyometrics Level 1
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentAt Home
- Program Length18 weeks
- Time Per Workout30 minutes
- CreatedJul 10, 2025 09:23
- Last EditedJul 19, 2025 10:28
Summary
Unlock your potential with the Raijin Mode program, an 18-week journey designed for those ready to elevate their performance with just one workout per week. This program focuses on explosive movements like Depth Landings, Low Box Jumps, and Incline Explosive Push-Ups, targeting strength, agility, and core stability. Perfect for at-home training, each session combines bodyweight and dynamic exercises to maximize results in minimal time. Get ready to unleash your inner athlete and transform your fitness game!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Depth Landing
3
5 reps
-
2
Low Box Jump
3
6-8 reps
-
3
Broad Jump
3
4 reps
-
4
Lateral Skater Hops
3
6 reps
-
5
Incline Explosive Push Ups
3
5 reps
-
6
Plank with Shoulder Taps
3
0.5 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Depth Landing3 Sets
5 Reps
-
2
Low Box Jump3 Sets
6-8 Reps
-
3
Broad Jump3 Sets
4 Reps
-
4
Lateral Skater Hops3 Sets
6 Reps
-
5
Incline Explosive Push Ups3 Sets
5 Reps
-
6
Plank with Shoulder Taps3 Sets
0.5 mins
-
Day 2
1
Depth Landing3 Sets
5 Reps
-
2
Low Box Jump3 Sets
6-8 Reps
-
3
Broad Jump3 Sets
4 Reps
-
4
Lateral Skater Hops3 Sets
6 Reps
-
5
Incline Explosive Push Ups3 Sets
5 Reps
-
6
Plank with Shoulder Taps3 Sets
0.5 mins
-
Day 3
1
Depth Landing3 Sets
5 Reps
-
2
Low Box Jump3 Sets
6-8 Reps
-
3
Broad Jump3 Sets
4 Reps
-
4
Lateral Skater Hops3 Sets
6 Reps
-
5
Incline Explosive Push Ups3 Sets
5 Reps
-
6
Plank with Shoulder Taps3 Sets
0.5 mins
-
Day 4
1
Depth Landing3 Sets
5 Reps
-
2
Low Box Jump3 Sets
6-8 Reps
-
3
Broad Jump3 Sets
4 Reps
-
4
Lateral Skater Hops3 Sets
6 Reps
-
5
Incline Explosive Push Ups3 Sets
5 Reps
-
6
Plank with Shoulder Taps3 Sets
0.5 mins
-
Day 5
1
Depth Landing3 Sets
5 Reps
-
2
Low Box Jump3 Sets
6-8 Reps
-
3
Broad Jump3 Sets
4 Reps
-
4
Lateral Skater Hops3 Sets
6 Reps
-
5
Incline Explosive Push Ups3 Sets
5 Reps
-
6
Plank with Shoulder Taps3 Sets
0.5 mins
-
Day 6
1
Depth Landing3 Sets
5 Reps
-
2
Low Box Jump3 Sets
6-8 Reps
-
3
Broad Jump3 Sets
4 Reps
-
4
Lateral Skater Hops3 Sets
6 Reps
-
5
Incline Explosive Push Ups3 Sets
5 Reps
-
6
Plank with Shoulder Taps3 Sets
0.5 mins
-
Day 7
1
Depth Landing3 Sets
5 Reps
-
2
Low Box Jump3 Sets
6-8 Reps
-
3
Broad Jump3 Sets
4 Reps
-
4
Lateral Skater Hops3 Sets
6 Reps
-
5
Incline Explosive Push Ups3 Sets
5 Reps
-
6
Plank with Shoulder Taps3 Sets
0.5 mins
-