Warm Up/ Dynamic Stretches- Two Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Knee over toe stretch – https://www.youtube.com/watch?v=L2myhnV573Q&t=201s x 10 each
Toe yoga – https://www.youtube.com/watch?v=L2myhnV573Q&t=201s x 10 each
Hip Openers Downward Dog – https://www.youtube.com/watch?v=EM-x8lnTUIg x 5 each
Standing banded high knees – https://www.youtube.com/watch?v=3sMIA3FIylA x 5 + :05 hold on final rep, each side
Air squat – https://youtu.be/dHcOVV2Pn-U x 5 normal
Squat jumps – https://youtu.be/9CvmxJPXWHo x 5 slow down, explode up
Set 1- Jumps
3×3 box jumps or broad jumps, then
5×1 box jumps or broad jumps
Box Jumps – https://www.youtube.com/watch?v=OmhGiC7Q_CY
Broad Jumps – https://www.youtube.com/watch?v=AaQ9ThwL0z8
Complete 3 sets of 3 reps of jumps. You can use a box, bench or step, or if you have plates, stack them. Take your first jump, reset before the next two. Rest about 1 min between each set. This is for height, but all should be successful. If you have no equipment you can use at all, do broad jumps. Reset between each and aim for distance.
Then, week 4, in 5 attempts, go higher on the box or longer on the jump. Reset between each attempt and take your time.
Circuit 2 – X Times
Bulgarian Squats w/ BB (back rack) – https://www.youtube.com/watch?v=2R5Fjg-GWuc x 8 ea
OR Bulgarian squats – https://www.youtube.com/watch?v=74BJLlBjamE x 8 each
Half kneeling halos – https://www.youtube.com/watch?v=Gr-GCc9iaDY x 10 each direction, each leg up
Week 4, reps decrease on squats so add weight, and add a fourth set on squats only.
Circuit 3 – X Times
Kneeling goblet squats – https://www.youtube.com/watch?v=OH46WhF0WUg x 8
Single leg hip thrust – https://www.youtube.com/watch?v=0AV9W2DGaiw x 12 each
Standing Windmills – https://www.youtube.com/watch?v=xTEi3cAjLs8 x 10 each
Week 4, reps decrease on squats so add weight, and add a fourth set on squats only.
Circuit 4 – Three Times
Weighted wall sit – https://www.youtube.com/watch?v=tUS5zVbAZDk :30 (front rack)
Frog bridges – https://www.youtube.com/watch?v=l-GRc338kgQ x 20
Bicycle Crunches – https://www.youtube.com/watch?v=jv1athu1CA4 x 15 each
Forward fold wrist taps – https://www.youtube.com/watch?v=sIiRvRpnrV0 x 10 each
Week 4, move weight to front rack on wall sit and add weight if possible from week 3. Pause and squeeze hard at the top of each rep on frog bridges, then add a :05 hold on the final rep. Pause every 5 reps on the 30 bicycle crunches.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Double Pigeon – https://www.youtube.com/watch?v=OR2RpY6ntKA x 1 min each