Program Description
Program inspired by Russian teachings of plyometrics Level3
Program Overview
- LevelAdvanced
- GoalAthletics
- EquipmentAt Home
- Program Length18 weeks
- Time Per Workout30 minutes
- CreatedJul 10, 2025 01:56
- Last EditedJul 19, 2025 10:41
Summary
Unleash your potential with the GODSPEED program, an 18-week journey designed for serious lifters looking to elevate their explosive power and agility. Committed to just one day a week, this program features a dynamic mix of plyometric exercises, including High Depth Jumps and Single Leg Box Jumps, each meticulously crafted to enhance your athletic performance. Perfect for at-home training, you'll engage in high-intensity workouts that push your limits and build strength. Get ready to redefine your fitness boundaries and achieve remarkable results!
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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
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Depth Jump
3
3 reps
-
2
Single Leg Box Jump
3
3 reps
-
3
Sprint Bounding
3
20 reps
-
4
Lateral Depth Jump
3
4 reps
-
5
Rotational MedBall Jumps
3
4 reps
-
6
Depth Push Ups
3
5 reps
-
7
Plyo Pull Ups
3
5 reps
-
Week 1
1 / 18 Weeks
Day 1
1
High Depth Jump3 Sets
3 Reps
-
2
Single Leg Box Jump3 Sets
3 Reps
-
3
Sprint Bounding3 Sets
20 Reps
-
4
Lateral Depth Jump3 Sets
4 Reps
-
5
Rotational MedBall Jumps3 Sets
4 Reps
-
6
Depth Push Ups3 Sets
5 Reps
-
7
Plyo Pull Ups3 Sets
5 Reps
-
Day 2
1
High Depth Jump3 Sets
3 Reps
-
2
Single Leg Box Jump3 Sets
3 Reps
-
3
Sprint Bounding3 Sets
20 Reps
-
4
Lateral Depth Jump3 Sets
4 Reps
-
5
Rotational MedBall Jumps3 Sets
4 Reps
-
6
Depth Push Ups3 Sets
5 Reps
-
7
Plyo Pull Ups3 Sets
5 Reps
-
Day 3
1
High Depth Jump3 Sets
3 Reps
-
2
Single Leg Box Jump3 Sets
3 Reps
-
3
Sprint Bounding3 Sets
20 Reps
-
4
Lateral Depth Jump3 Sets
4 Reps
-
5
Rotational MedBall Jumps3 Sets
4 Reps
-
6
Depth Push Ups3 Sets
5 Reps
-
7
Plyo Pull Ups3 Sets
5 Reps
-
Day 4
1
High Depth Jump3 Sets
3 Reps
-
2
Single Leg Box Jump3 Sets
3 Reps
-
3
Sprint Bounding3 Sets
20 Reps
-
4
Lateral Depth Jump3 Sets
4 Reps
-
5
Rotational MedBall Jumps3 Sets
4 Reps
-
6
Depth Push Ups3 Sets
5 Reps
-
7
Plyo Pull Ups3 Sets
5 Reps
-
Day 5
1
High Depth Jump3 Sets
3 Reps
-
2
Single Leg Box Jump3 Sets
3 Reps
-
3
Sprint Bounding3 Sets
20 Reps
-
4
Lateral Depth Jump3 Sets
4 Reps
-
5
Rotational MedBall Jumps3 Sets
4 Reps
-
6
Depth Push Ups3 Sets
5 Reps
-
7
Plyo Pull Ups3 Sets
5 Reps
-
Day 6
1
High Depth Jump3 Sets
3 Reps
-
2
Single Leg Box Jump3 Sets
3 Reps
-
3
Sprint Bounding3 Sets
20 Reps
-
4
Lateral Depth Jump3 Sets
4 Reps
-
5
Rotational MedBall Jumps3 Sets
4 Reps
-
6
Depth Push Ups3 Sets
5 Reps
-
7
Plyo Pull Ups3 Sets
5 Reps
-
Day 7
1
High Depth Jump3 Sets
3 Reps
-
2
Single Leg Box Jump3 Sets
3 Reps
-
3
Sprint Bounding3 Sets
20 Reps
-
4
Lateral Depth Jump3 Sets
4 Reps
-
5
Rotational MedBall Jumps3 Sets
4 Reps
-
6
Depth Push Ups3 Sets
5 Reps
-
7
Plyo Pull Ups3 Sets
5 Reps
-