Weeks 10, 11 and 12

Weeks 10-12 - (see videos below for instructions and demonstrations)

Day 1

1. Pogo Jump - 3 x 10 reps
Iso/Speed Complex
2A. Iso Squat Narrow - 5 x 10 seconds
2B. Wall Sprints - 5 x 10 ea. leg
Tempo/Shock Complex
3A. Elevated Reverse Lunge - 3 x 10 ea. leg
3B. Split Lunge Jumps - 3 x 10 total
4. Lateral Broad Jump - 3 x 10 total
5. Crunch Holds - 3 x 30 seconds

 

Day 2

1. Towel Row - 3 x 10

Iso/Speed Complex

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

2B. Decline Push Up - 5 x 10

Tempo/Shock Complex 

3A. Wide Row - 3 x 5

3B. Narrow Row - 3 x 5

4. Handstands - 3 x 10 seconds

 

Day 3

1. Power Skip for Distance - 3 x 20 yards

Iso/Speed Complex

2A. Iso Single Squat - 5 x 10 seconds ea.

2B. Box Jump - 5 x 10

Tempo/Shock Complex

3A. Side to Side Squat - 3 x 10

3B. Broad Jump - 3 x 5

4. Single Leg Reach - 3 x 10 ea. leg

5. Sprinter Sit Ups - 3 x 20

Day 4

1. Inverted Row Narrow - 3 x 10

Iso/Speed Complex

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

2B. Rope Climb - 5 x 1

Tempo/Shock Complex

3A. Side to Side Push - 3 x 10 total

3B. Walkout Push Up - 3 x 5

4. Plank Press Ups - 3 x 10 total