Progress Game on Complete & Continue Next Lesson Learn More Game on: Week 1 81 Lessons Introduction Wk 1 Day 1 Plyometrics: Vertical Jumps 2x8 Bounds: 2x8 Broad Jumps: 2x8 Single leg hops: 2x8e Single leg hops distance: 2x8e (Copy) Half kneeling med-ball slams 2x8e Kettle bell swings 3x10 Wall drill isometric: 1x:30e Wall drill knee drives: 2x8e Wall drill single switch: 2x8 Wall drill double switch: 2x8 Wall drill triple: 2x8 Half Kneeling Sprints: 1x4e Wk 1 Day 1 Starting lift: Goblet Squats: 1x20 Lateral Squats:1x20 DB Reverse Deadlift: 1x20 Push Ups: 1x20 Chin Ups: 1x20 Bent Over Rows: 1x20 Wk 1 Day 2 Plyometrics: Lateral Vertical Jumps 2x8 Lateral Vertical Jump to stick: 2x8e Lateral Bounds: 2x16 Lateral Hops: 2x8e Xover Isometric: 2x:30e Xover Lifts: 2x8e Push to Base single: 2x4e Push to Base double: 2x4e Xover single push: 2x4e Xover double push: 2x4e Cone shuffle: 3x:30 Xover cone drill: 3x:30 Half kneeling lateral sprints: 3x2e Lateral KB swings: 3x10 Wk 1 Day 2 Starting lift: Goblet Squats: 1x20 Lateral Squats:1x20 DB Reverse Deadlift: 1x20 Push Ups: 1x20 Chin Ups: 1x20 Bent Over Rows: 1x20 Wk 1 Day 3 Plyometrics: Rotational Vertical Jumps 3x8 Rotational Broad Jumps: 3x8 Rotational Bounds: 3x8 Rotational Hops in place: 2x8 Deadball vertical toss: 3x8 Half Kneeling rotational wall slams: 3x8 Wk 1 Day 3 Lift: Split squats 3.0.0: 3x8 Chin-ups 3.0.0: 3x8 Split stance rows 3.0.0: 3x8 Suitcase carry march: 3x:30 Wk 1 Day 4 Plyometrics: Vertical Jumps 2x8 Broad Jumps: 2x8 Bounds: 2x8 Single leg hops: 2x8e Single leg hops distance: 2x8e Wall drill isometric: 1x:30e Wall drill knee drives: 2x8e Wall drill single switch: 2x8 Wall drill double switch: 2x8 Wall drill triple: 2x8 Half Kneeling Sprints: 1x4e Wk 1 Day 4 lift: Single leg reverse deadlifts 3.0.0: 2x8 Dumbbell bench press 3.0.0: 2x16 Half kneeling landmine press 3.0.0: 2x8 Snap down accel slams: 3x8 Wk 1 Day 5 Plyometrics: Lateral Vertical Jumps 2x8 Lateral Vertical Jump to stick: 2x8e Lateral Bounds: 2x16 Lateral Hops: 2x8e Xover Isometric: 2x:30e Xover Lifts: 2x8e Push to Base single: 2x4e Push to Base double: 2x4e Xover single push: 2x4e Xover double push: 2x4e Cone shuffle: 3x:30 Xover cone drill: 3x:30 Half kneeling lateral sprints: 3x2e Wk 1 Day 5 Lift: Lateral Squat: 2x16 3.0.0 Chin-ups: 2x8 3.0.0 Split stance dumbbell rows: 2x8 3.0.0 Game on: Week 2 42 Lessons Wk 2 Day 1 plyometrics: Double broad jumps: 3x8 Broad jump to vertical jump: 3x8 Double bounds: 3x8 Double single leg hops: 3x8 Prone sprints: 3x4 Wk 2 Day 1 lift: Bulgarian split squats: 3x8 Single arm cable row: 3x8 Chin-ups: 3x8 Russian twist: 3x:30 Wk 1 Day2 plyometrics: Double lateral broad jumps: 3x8 Lateral broad jumps to vertical jump: 3x8 Double lateral bounds: 3x8 Double single leg lateral hops: 3x8 Mirror drill explanation Mirror drill shuffle: 3x:30 Mirror drill xover: 3x:30 Wk 2 Day 2 lift: SLRDL: 3X8 L press: 3x8 Dumbbell bench press: 3x8 Physio ball stir the pot: 3x:30 Wk 2 Day 3 Plyometrics: Double rotational broad jumps: 3x8 Double rotational bounds: 3x8 Single leg double rotational hops: 3x8 Kneeling rotational sprints: 3x3 Wk 2 Day 3 lift: Barbell back squat: 3x8 Half kneeling rotational slams: 3x8 Split stance rows: 3x8 Suitcase marches: 3x:30 Wk 2 Day 4 Plyometrics: Depth drops: 3x8 Single leg depth drops with jump: 3x8 Sled March: 3x10yd Wk 2 Day 4 lift: Hex bar deadlifts: 3x8 Half kneeling landmine press: 3x8e Russian Twists: 3x:30 Wk 2 Day 5 plyometrics: Penalty box: 3x:30 Penalty box single leg: 3x:30 Depth drop with jump: 3x8 Single leg depth drop with jump: 3x8 Sled bounds: 3x10e Wk 2 Day 5 lift: Bulgurian split squats Pull-up:3x8 PB stir the pot: 3x:30 Game on: Week 3 41 Lessons Wk 3 Day 1 plyometrics: Broad jump to vertical jump: 3x8 Bounds to hop: 3x8 Single box jump: 3x8 Single leg hops: 3x8 Half kneeling med-ball sprint: 3x2 Wk 3 Day 1 Power: Hex bar high pull: 3x5 Front loaded lateral squats: 3x16 Copenhagens: 3x:30e Bike sprints: 3x:30 90/90: 3x12 Wk 3 Day 2 plyometircs: Lateral Broad jump to vertical jump Lateral bounds to hop: 3x8 Lateral hop to vertical: 3x8 Kneeling lateral bound to box jump: 3x8 Single arm landmine press: 3x8 Half kneeling rotational mb slams: 3x8 Hollow hold: 3x:30 Week 3 Day 3 Plyometrics: Drop jump to broad jump: 3x8 Drop jump to SL hop: 3x4e SL drop jumps: 3X8 Plate Loaded Hops 3x8 Incline sprints: 3x4 Db incline bench press: 3x8 Gorilla Rows: 3x16 Dead bug isometric: 3x:30 Hollow hold press: 3x8 Week 3: Day 4 plyometrics: Db jumps: 3x5 Med-ball bounds: 3x8 Med-ball hops: 3x8 SL hip lifts: 3x8 Bird dog row: 3x8 Chin ups: 3x8 Goblet squats: 3x5 WK 3 Day 5 Plyometrics: Dead ball toss:3x8 Rotational Broad jumps double: 3x8 SL hops: 3x8 Rotational bounds double: 3x8 Rotational KB swings: 3x10 shuffle: 3x:30 Hex bar deadlifts: 4x8 Stir the pot: 4x:30 Game on Complete & Continue Next Lesson Learn More Game on: Week 1 Introduction
