Session 1 of 0
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Day 1 – Lower Knee Dominant (Speed)
Equipment Required
Workout Breakdown
Please complete Dynamic Warm Up before starting workout
Circuit 1
Circuit 2
Circuit 3
Start Your Workout
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Exercise 1/1
8 DB Jump Squats - Continuous
Tips:
- Goal is to jump as high as you can with each rep
- Choose a light weight so that you can really explode with each jump
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Watch Tutorial Video
Exercise 1/1
10 Low Split Jump Switches
Tips:
- Key is to make sure there is enough space between legs
- Perform 4 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Watch Tutorial Video
Exercise 1/1
5 Barbell Reverse Lunge 75%
Tips:
- Use 75% of your max weight
- Movement is dynamic (no ISO holds)
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
6 GH ISO Hold w/ MB Fake Toss
Tips:
- Keep hips in full extension (i.e. avoid bending at the hips)
Exercise 2/2
20 Foam Roll SL Speed Curls
Tips:
- Keep hips in full extension (i.e. avoid bending at the hips)
- You may start at a moderate pace to get used to the movement, but the goal is to increase as fast as you can
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 5
- 1 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Watch Tutorial Video
Exercise 1/1
20 KB or DB Single Leg Squat Pulse
Tips:
- Keep core engaged as you pulse
- 20 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
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Exercise 1/5
10 Modified Forearm Plank w/ Alternating Hip Extension
Tips:
- Push away from the floor with forearms and tuck hips under
- 8 reps per leg
Exercise 2/5
8 Physioball Serratus Reach w/ Alternating Hip Extension
Tips:
- Press away from the physioball with your forearms and tuck hips under
- 8 reps per leg
Exercise 3/5
8 Bicycle Crunch
Tips:
- Aim to connect elbow to knee with each rep
- 8 reps per leg
Exercise 4/5
20 Respiratory Cat Cow
Tips:
- 20 reps
- Do this right before shinbox (only one lap)
Exercise 5/5
20 Shinbox
Tips:
- 20 reps per side
- Do this last by itself
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.