Weeks 8 and 9

Weeks 8 and 9 - (see videos below for instructions and demonstrations)

Day 1

1. Double Jump - 10 reps
Iso/Speed Complex
2A. Isometric Wall Sits - 5 x 10 seconds
2B. Single Leg High Knee - 5 x 10 yards
Tempo/Shock Complex
3A. Bulgarian Split Squat - 3 x 10 ea. leg
3B. Single Leg Triple Jump - 3 x 5
4. Lateral Hurdle Jump - 3x10 ea. leg
5. Dragon Flag - 3 x 5

 

Day 2

1. Inverted Row Supinated - 3 x 10

Iso/Speed Complex

2A. Iso Staggered Push Up - 5 x 10 seconds

2B. Staggered Push Up - 5 x 10 total

Tempo/Shock Complex

3A. Chin Up - 3 x 5

3B. Pull Up - 3 x 5

4. Wall Walk - 3 x 5

Day 3

1. Single Leg Approach Box Jump - 3 x 5 reps ea. leg
Iso/Speed Complex
2A. Iso Elevated Reverse Lunge - 5 x 10 seconds
2B. Seated Box Jumps - 5 x 10
Tempo/Shock Complex
3A. Narrow Squat - 3 x 10
3B. Depth Jumps - 3 x 5
4. Buddy Hamstrings - 3 x 10
5. Hanging Windshields - 3 x 5 reps ea.

 

Day 4

1. Side to Side Pull Ups - 3 x 4

Iso/Speed Complex

2A. Iso Inverted Row Supinated - 5 x 10 seconds

2B. Inverted Row Supinated - 5 x 10

Tempo/Shock Complex

3A. Spiderman Push Up - 3 x 10

3B. Rebound Push Up - 3 x 5

4. Pike Push Up - 3 x 10