Lesson Progress
0% Complete
Warm-Up
| Warm-Up | Sets | Time | Video |
| Jumping Jacks | 2 | 40s | View Video |
| Cossack Squats | 2 | 40s | View Video |
| Side Bent Sits | 2 | 40s | View Video |
Jump Training and Lower Body (Pull)
| Exercise | Sets | Reps | Video | |
| A1) Single Leg Tap Downs | 3 | 6/side | View Video | |
| A2) Single Leg Depth Jumps | 3 | 6/side | View Video | |
| A3) Single Leg Lunge Push Offs | 3 | 6/side | View Video | |
| B) Single Leg Deadlifts | 3 | 15/side | View Video | |
| C1) Nordic Hamstring Curls OR hamstring slide ins (if you don’t have a place for nordics) | 3-5 | 6 | View Video | View Video |
| C2) Band Hip Bridges | 3 | 30 | View Video | |
| C3) Hollow Body | 3 | 60-90s | View Video | |
| D1) Single Leg Calf Raise | 5 | 10 | View Video | |
| D2) Wall Toe Taps | 5 | 10 | View Video | |
| E1) Hollow Rocks | 3 | 30 | View Video | |
| E2) Plank on Elbows | 3 | 60s | View Video | |
| E3) Knee Pike Straddles | 3 | 8 | View Video |