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BoostcampPNG

The running climbers programme

by Wannes De Graeve
2 athletes joined

Program Description

general fintness for runners

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 15, 2024 01:27
  • Last Edited
    Jun 18, 2025 08:55

Summary

Embark on a transformative 16-week journey with The Running Climbers Programme, designed for those looking to build strength and endurance through targeted workouts. Committing just two days a week, you'll engage in a variety of exercises like barbell deadlifts, Bulgarian split squats, and explosive jump lunges, all tailored to enhance your leg and core strength. This program is perfect for anyone with a garage gym setup, ensuring you have the tools to climb to new heights in your fitness journey. Get ready to push your limits and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
30%
Glutes
24.9%
Hamstrings
17.8%
Calves
7.4%
Lower Back
5.9%
Abs
5.3%
Adductors
3.4%
Abductors
3.1%
Other
2.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Deadlift (Barbell)
4
10 reps
RPE 6
3
Seated Calf Raise
4
10 reps
RPE 6
4
Hip Abductor (Machine)
4
10 reps
RPE 6
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
6
Single Leg Deadlift
3
6 reps
-
7
Lateral Toe Taps
4
10 reps
RPE 6
8
Diagonal Pogo Jumps
4
1 mins
-
9
Jump Switch Lunge
4
10 reps
-
10
Drop Jump
3
6 reps
-
11
Lateral Step Down
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Deadlift (Barbell)
4
10 reps
RPE 6
3
Seated Calf Raise
4
10 reps
RPE 6
4
Hip Abductor (Machine)
4
10 reps
RPE 6
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
6
Single Leg Deadlift
3
6 reps
-
7
Lateral Toe Taps
4
10 reps
RPE 6
8
Diagonal Pogo Jumps
4
1 mins
-
9
Jump Switch Lunge
4
10 reps
-
10
Drop Jump
3
6 reps
-
11
Lateral Step Down
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Deadlift (Barbell)
4
10 reps
RPE 6
3
Seated Calf Raise
4
10 reps
RPE 6
4
Hip Abductor (Machine)
4
10 reps
RPE 6
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
6
Single Leg Deadlift
3
6 reps
-
7
Lateral Toe Taps
4
10 reps
RPE 6
8
Diagonal Pogo Jumps
4
1 mins
-
9
Jump Switch Lunge
4
10 reps
-
10
Drop Jump
3
6 reps
-
11
Lateral Step Down
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Deadlift (Barbell)
4
10 reps
RPE 6
3
Seated Calf Raise
4
10 reps
RPE 6
4
Hip Abductor (Machine)
4
10 reps
RPE 6
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
6
Single Leg Deadlift
3
6 reps
-
7
Lateral Toe Taps
4
10 reps
RPE 6
8
Diagonal Pogo Jumps
4
1 mins
-
9
Jump Switch Lunge
4
10 reps
-
10
Drop Jump
3
6 reps
-
11
Lateral Step Down
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Deadlift (Barbell)
4
10 reps
RPE 6
3
Seated Calf Raise
4
10 reps
RPE 6
4
Hip Abductor (Machine)
4
10 reps
RPE 6
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
6
Single Leg Deadlift
3
6 reps
-
7
Lateral Toe Taps
4
10 reps
RPE 6
8
Diagonal Pogo Jumps
4
1 mins
-
9
Jump Switch Lunge
4
10 reps
-
10
Drop Jump
3
6 reps
-
11
Lateral Step Down
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Deadlift (Barbell)
4
10 reps
RPE 6
3
Seated Calf Raise
4
10 reps
RPE 6
4
Hip Abductor (Machine)
4
10 reps
RPE 6
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
6
Single Leg Deadlift
3
6 reps
-
7
Lateral Toe Taps
4
10 reps
RPE 6
8
Diagonal Pogo Jumps
4
1 mins
-
9
Jump Switch Lunge
4
10 reps
-
10
Drop Jump
3
6 reps
-
11
Lateral Step Down
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Deadlift (Barbell)
4
10 reps
RPE 6
3
Seated Calf Raise
4
10 reps
RPE 6
4
Hip Abductor (Machine)
4
10 reps
RPE 6
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
6
Single Leg Deadlift
3
6 reps
-
7
Lateral Toe Taps
4
10 reps
RPE 6
8
Diagonal Pogo Jumps
4
1 mins
-
9
Jump Switch Lunge
4
10 reps
-
10
Drop Jump
3
6 reps
-
11
Lateral Step Down
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Deadlift (Barbell)
4
10 reps
RPE 6
3
Seated Calf Raise
4
10 reps
RPE 6
4
Hip Abductor (Machine)
4
10 reps
RPE 6
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
6
Single Leg Deadlift
3
6 reps
-
7
Lateral Toe Taps
4
10 reps
RPE 6
8
Diagonal Pogo Jumps
4
1 mins
-
9
Jump Switch Lunge
4
10 reps
-
10
Drop Jump
3
6 reps
-
11
Lateral Step Down
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Deadlift (Barbell)
4
10 reps
RPE 6
3
Seated Calf Raise
4
10 reps
RPE 6
4
Hip Abductor (Machine)
4
10 reps
RPE 6
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
6
Single Leg Deadlift
3
6 reps
-
7
Lateral Toe Taps
4
10 reps
RPE 6
8
Diagonal Pogo Jumps
4
1 mins
-
9
Jump Switch Lunge
4
10 reps
-
10
Drop Jump
3
6 reps
-
11
Lateral Step Down
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Deadlift (Barbell)
4
10 reps
RPE 6
3
Seated Calf Raise
4
10 reps
RPE 6
4
Hip Abductor (Machine)
4
10 reps
RPE 6
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
6
Single Leg Deadlift
3
6 reps
-
7
Lateral Toe Taps
4
10 reps
RPE 6
8
Diagonal Pogo Jumps
4
1 mins
-
9
Jump Switch Lunge
4
10 reps
-
10
Drop Jump
3
6 reps
-
11
Lateral Step Down
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Deadlift (Barbell)
4
10 reps
RPE 6
3
Seated Calf Raise
4
10 reps
RPE 6
4
Hip Abductor (Machine)
4
10 reps
RPE 6
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
6
Single Leg Deadlift
3
6 reps
-
7
Lateral Toe Taps
4
10 reps
RPE 6
8
Diagonal Pogo Jumps
4
1 mins
-
9
Jump Switch Lunge
4
10 reps
-
10
Drop Jump
3
6 reps
-
11
Lateral Step Down
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Deadlift (Barbell)
4
10 reps
RPE 6
3
Seated Calf Raise
4
10 reps
RPE 6
4
Hip Abductor (Machine)
4
10 reps
RPE 6
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
6
Single Leg Deadlift
3
6 reps
-
7
Lateral Toe Taps
4
10 reps
RPE 6
8
Diagonal Pogo Jumps
4
1 mins
-
9
Jump Switch Lunge
4
10 reps
-
10
Drop Jump
3
6 reps
-
11
Lateral Step Down
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Deadlift (Barbell)
4
10 reps
RPE 6
3
Seated Calf Raise
4
10 reps
RPE 6
4
Hip Abductor (Machine)
4
10 reps
RPE 6
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
6
Single Leg Deadlift
3
6 reps
-
7
Lateral Toe Taps
4
10 reps
RPE 6
8
Diagonal Pogo Jumps
4
1 mins
-
9
Jump Switch Lunge
4
10 reps
-
10
Drop Jump
3
6 reps
-
11
Lateral Step Down
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Deadlift (Barbell)
4
10 reps
RPE 6
3
Seated Calf Raise
4
10 reps
RPE 6
4
Hip Abductor (Machine)
4
10 reps
RPE 6
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
6
Single Leg Deadlift
3
6 reps
-
7
Lateral Toe Taps
4
10 reps
RPE 6
8
Diagonal Pogo Jumps
4
1 mins
-
9
Jump Switch Lunge
4
10 reps
-
10
Drop Jump
3
6 reps
-
11
Lateral Step Down
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Deadlift (Barbell)
4
10 reps
RPE 6
3
Seated Calf Raise
4
10 reps
RPE 6
4
Hip Abductor (Machine)
4
10 reps
RPE 6
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
6
Single Leg Deadlift
3
6 reps
-
7
Lateral Toe Taps
4
10 reps
RPE 6
8
Diagonal Pogo Jumps
4
1 mins
-
9
Jump Switch Lunge
4
10 reps
-
10
Drop Jump
3
6 reps
-
11
Lateral Step Down
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Deadlift (Barbell)
4
10 reps
RPE 6
3
Seated Calf Raise
4
10 reps
RPE 6
4
Hip Abductor (Machine)
4
10 reps
RPE 6
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
6
Single Leg Deadlift
3
6 reps
-
7
Lateral Toe Taps
4
10 reps
RPE 6
8
Diagonal Pogo Jumps
4
1 mins
-
9
Jump Switch Lunge
4
10 reps
-
10
Drop Jump
3
6 reps
-
11
Lateral Step Down
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 6
2
Standing Calf Raise
4
10 reps
RPE 6
3
Squat (Barbell)
4
10 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
5
Single Leg Romanian Deadlift
4
10 reps
RPE 6
6
Step-Up (Weighted)
4
10 reps
RPE 6
7
Diagonal Pogo Jumps
4
1 mins
-
8
Box Jump
3
6 reps
-
9
Jump Squat
3
6 reps
-
10
Single Leg Pogo Hops
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 6
2
Standing Calf Raise
4
10 reps
RPE 6
3
Squat (Barbell)
4
10 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
5
Single Leg Romanian Deadlift
4
10 reps
RPE 6
6
Step-Up (Weighted)
4
10 reps
RPE 6
7
Diagonal Pogo Jumps
4
1 mins
-
8
Box Jump
3
6 reps
-
9
Jump Squat
3
6 reps
-
10
Single Leg Pogo Hops
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 6
2
Standing Calf Raise
4
10 reps
RPE 6
3
Squat (Barbell)
4
10 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
5
Single Leg Romanian Deadlift
4
10 reps
RPE 6
6
Step-Up (Weighted)
4
10 reps
RPE 6
7
Diagonal Pogo Jumps
4
1 mins
-
8
Box Jump
3
6 reps
-
9
Jump Squat
3
6 reps
-
10
Single Leg Pogo Hops
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 6
2
Standing Calf Raise
4
10 reps
RPE 6
3
Squat (Barbell)
4
10 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
5
Single Leg Romanian Deadlift
4
10 reps
RPE 6
6
Step-Up (Weighted)
4
10 reps
RPE 6
7
Diagonal Pogo Jumps
4
1 mins
-
8
Box Jump
3
6 reps
-
9
Jump Squat
3
6 reps
-
10
Single Leg Pogo Hops
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 6
2
Standing Calf Raise
4
10 reps
RPE 6
3
Squat (Barbell)
4
10 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
5
Single Leg Romanian Deadlift
4
10 reps
RPE 6
6
Step-Up (Weighted)
4
10 reps
RPE 6
7
Diagonal Pogo Jumps
4
1 mins
-
8
Box Jump
3
6 reps
-
9
Jump Squat
3
6 reps
-
10
Single Leg Pogo Hops
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 6
2
Standing Calf Raise
4
10 reps
RPE 6
3
Squat (Barbell)
4
10 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
5
Single Leg Romanian Deadlift
4
10 reps
RPE 6
6
Step-Up (Weighted)
4
10 reps
RPE 6
7
Diagonal Pogo Jumps
4
1 mins
-
8
Box Jump
3
6 reps
-
9
Jump Squat
3
6 reps
-
10
Single Leg Pogo Hops
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 6
2
Standing Calf Raise
4
10 reps
RPE 6
3
Squat (Barbell)
4
10 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
5
Single Leg Romanian Deadlift
4
10 reps
RPE 6
6
Step-Up (Weighted)
4
10 reps
RPE 6
7
Diagonal Pogo Jumps
4
1 mins
-
8
Box Jump
3
6 reps
-
9
Jump Squat
3
6 reps
-
10
Single Leg Pogo Hops
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 6
2
Standing Calf Raise
4
10 reps
RPE 6
3
Squat (Barbell)
4
10 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
5
Single Leg Romanian Deadlift
4
10 reps
RPE 6
6
Step-Up (Weighted)
4
10 reps
RPE 6
7
Diagonal Pogo Jumps
4
1 mins
-
8
Box Jump
3
6 reps
-
9
Jump Squat
3
6 reps
-
10
Single Leg Pogo Hops
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 6
2
Standing Calf Raise
4
10 reps
RPE 6
3
Squat (Barbell)
4
10 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
5
Single Leg Romanian Deadlift
4
10 reps
RPE 6
6
Step-Up (Weighted)
4
10 reps
RPE 6
7
Diagonal Pogo Jumps
4
1 mins
-
8
Box Jump
3
6 reps
-
9
Jump Squat
3
6 reps
-
10
Single Leg Pogo Hops
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 6
2
Standing Calf Raise
4
10 reps
RPE 6
3
Squat (Barbell)
4
10 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
5
Single Leg Romanian Deadlift
4
10 reps
RPE 6
6
Step-Up (Weighted)
4
10 reps
RPE 6
7
Diagonal Pogo Jumps
4
1 mins
-
8
Box Jump
3
6 reps
-
9
Jump Squat
3
6 reps
-
10
Single Leg Pogo Hops
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 6
2
Standing Calf Raise
4
10 reps
RPE 6
3
Squat (Barbell)
4
10 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
5
Single Leg Romanian Deadlift
4
10 reps
RPE 6
6
Step-Up (Weighted)
4
10 reps
RPE 6
7
Diagonal Pogo Jumps
4
1 mins
-
8
Box Jump
3
6 reps
-
9
Jump Squat
3
6 reps
-
10
Single Leg Pogo Hops
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 6
2
Standing Calf Raise
4
10 reps
RPE 6
3
Squat (Barbell)
4
10 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
5
Single Leg Romanian Deadlift
4
10 reps
RPE 6
6
Step-Up (Weighted)
4
10 reps
RPE 6
7
Diagonal Pogo Jumps
4
1 mins
-
8
Box Jump
3
6 reps
-
9
Jump Squat
3
6 reps
-
10
Single Leg Pogo Hops
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 6
2
Standing Calf Raise
4
10 reps
RPE 6
3
Squat (Barbell)
4
10 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
5
Single Leg Romanian Deadlift
4
10 reps
RPE 6
6
Step-Up (Weighted)
4
10 reps
RPE 6
7
Diagonal Pogo Jumps
4
1 mins
-
8
Box Jump
3
6 reps
-
9
Jump Squat
3
6 reps
-
10
Single Leg Pogo Hops
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 6
2
Standing Calf Raise
4
10 reps
RPE 6
3
Squat (Barbell)
4
10 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
5
Single Leg Romanian Deadlift
4
10 reps
RPE 6
6
Step-Up (Weighted)
4
10 reps
RPE 6
7
Diagonal Pogo Jumps
4
1 mins
-
8
Box Jump
3
6 reps
-
9
Jump Squat
3
6 reps
-
10
Single Leg Pogo Hops
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 6
2
Standing Calf Raise
4
10 reps
RPE 6
3
Squat (Barbell)
4
10 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
5
Single Leg Romanian Deadlift
4
10 reps
RPE 6
6
Step-Up (Weighted)
4
10 reps
RPE 6
7
Diagonal Pogo Jumps
4
1 mins
-
8
Box Jump
3
6 reps
-
9
Jump Squat
3
6 reps
-
10
Single Leg Pogo Hops
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 6
2
Standing Calf Raise
4
10 reps
RPE 6
3
Squat (Barbell)
4
10 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 6
5
Single Leg Romanian Deadlift
4
10 reps
RPE 6
6
Step-Up (Weighted)
4
10 reps
RPE 6
7
Diagonal Pogo Jumps
4
1 mins
-
8
Box Jump
3
6 reps
-
9
Jump Squat
3
6 reps
-
10
Single Leg Pogo Hops
4
10 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@6
2
Deadlift (Barbell)
4 Sets
10 Reps
@6
3
Seated Calf Raise
4 Sets
10 Reps
@6
4
Hip Abductor (Machine)
4 Sets
10 Reps
@6
5
Bulgarian Split Squat (Barbell)
4 Sets
10 Reps
@6
6
Single Leg Deadlift
3 Sets
6 Reps
-
7
Lateral Toe Taps
4 Sets
10 Reps
@6
8
Diagonal Pogo Jumps
4 Sets
1 mins
-
9
Jump Switch Lunge
4 Sets
10 Reps
-
10
Drop Jump
3 Sets
6 Reps
-
11
Lateral Step Down
4 Sets
10 Reps
@6
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
@6
2
Standing Calf Raise
4 Sets
10 Reps
@6
3
Squat (Barbell)
4 Sets
10 Reps
@6
4
Bulgarian Split Squat (Barbell)
4 Sets
10 Reps
@6
5
Single Leg Romanian Deadlift
4 Sets
10 Reps
@6
6
Step-Up (Weighted)
4 Sets
10 Reps
@6
7
Diagonal Pogo Jumps
4 Sets
1 mins
-
8
Box Jump
3 Sets
6 Reps
-
9
Jump Squat
3 Sets
6 Reps
-
10
Single Leg Pogo Hops
4 Sets
10 Reps
-