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MON - PLYOMETRICS
Foam Rolling
Dynamic Warm-ups
01.Front Box Jumps
3x10 Rest: 90 secs02.Jump Over Barrier
1x10 each Rest: 90 secs03.Double Leg Hops
3x3 Jumps Rest: 90 secs04.Standing Jump & Reach
2x10 Rest: 90 secs05.Two Foot Ankle Hops
3x10 Rest: 90 secsTUE - WEIGHT TRAINING
Dynamic Warm-ups
01.Front Squat
3x8 Rest: 120 secs02.Single Leg Box Squat
4x8 Each Rest: 90 secs03.DB Push Press
2x8 Rest 90 secs04.DB High Pull
1x10 Rest 90 secsWED - WEIGHT TRAINING
Dynamic Warm-ups
01.Parallel Back Squat
5x5 Rest: 150 secs/75-80% 1RMTHU - PLYOMETRICS
Dynamic Warm-ups
01.Side to Side Ankle HopsÂ
3x10 Rest: 90 secs02.SL Push off From Box
3x10 Each Rest: 90 secs03.Front Box Jump(18 In)
3x10 Rest: 90 secs04.Standing Jump & Reach
3x10 Each Rest :90 secsFRI - WEIGHT TRAINING
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