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MON - PLYOMETRICS
Dynamic Warm-ups
01.Depth Jump(18 Inch)
3x10 Rest: 90 secs02.Jump Over Barrier
3x10 each Rest: 90 secs03.Single Leg Hops
3x5 Each Rest: 90 secs04.Double Leg Hops
3x5 Jumps Rest: 90 secsTUE - WEIGHT TRAINING
Dynamic Warm-ups
01.Quarter Squat
5x3 Rest: 120 secs02.Single Leg Box Squat
5x5 Each Rest: 90 secs03.Hamstring Curls/Eccentric
3x8 Rest 90 secs04.DB Thruster
5x5 Rest 120 secsWED - PLYOMETRICS
Dynamic Warm-ups
01.Depth Jump To 24 Inch Box
3x8 Rest: 120 Secs04.Alt. Push offs
3x10 Each Rest: 90 secs04.Standing Jump & Reach
3x10 Each Rest 90 secs03.Lateral Jump Over Barrier(8-12 Inch)
3x10 Rest: 90 secsTHU - WEIGHT TRAINING
Dynamic Warm-ups
01.Quarter Squat
5x3 Rest: 120 secs02.Single Leg Box Squat
5x5 Each Rest: 120 secs03.Hamstring Curls/Eccentric
3x8 Rest 90 secs04.DB Thruster
5x5 Rest 120 secs05.DB Hang Clean
5x5 Rest 120 secsFRI - RETEST
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