| Warmup video |
| video |
| | | | | |
| | Exercises | Sets x reps | Notes | video |
| A | Single leg lateral hops | 2x8 each | BW | video |
| | | | | |
| | Exercises | Sets x reps | Notes | video |
| B1 | Jump squat with hold | x8 | Jump as explosive as possible then stick each rep – make sure to use your arms and | video |
| B2: | Eccentric to explosive pushup | x10 | Eccentric phase is tempo – concentric is explosive | video |
| B3 | Band explosive row | x8 | Row as powerful as you can but control the eccentric phase | video |
| 3 sets |
| | | | | |
| Super set 1 |
| | Exercises | Sets x reps | Notes | video |
| C1 | KB swings or dumbbell skier | x8 | 8-20kg | video |
| C2 | Kneeling push press | x8 | 7.5-15kg | video |
| 3 sets |
| | | | | |
| Super set 3 |
| | Exercises | Sets x reps | Notes | video |
| D1 | Explosive lateral lunge | x8 each | BW | video |
| D2 | Trx supinated | x10-12 | BW | video |
| 3 sets |
| | | | | |
| CORE |
| | Exercises | Sets x reps | Notes | video |
| E1 | Sprinter sit up | x12 each | BW | video |
| E2 | Russian twist power | x10 each | 4-6kg med ball | video |
| E3 | Russian twist | x20 each | BW or 3-8kg med ball | video |
| 3 sets |
