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Jump better
AUDIO TIP
Sport
Intermediate
Dumbbell
Plan Details
The Jump better routine by joksk is a 5 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Day 1
Vertical Jump
Est. 81 min
9 exercises
Jump Rope
5 Sets
180 Jump with weight
5 Sets x 10 Reps
Sled Push/Pull
10 Sets x 2 Reps
Depth Jump Leap
5 Sets x 5 Reps
Dumbbell Jump Squat
3 Sets x 12 Reps
Knee Tuck Jump
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 20 Reps
Nordic Curl
3 Sets x 8 Reps
Day 2
Upper Body Strength
Est. 53 min
10 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Mountain Climber
3 Sets x 8 Reps
land mine 180s
3 Sets x 8 Reps
Day 3
Lateral Jump
Est. 77 min
10 exercises
Jump Rope
1 Set
Bodyweight Side Lunge
3 Sets x 12 Reps
Banded Monster walk
3 Sets x 30 Reps
One Leg Hop and change Direction
3 Sets x 8 Reps
Step down
3 Sets x 10 Reps
Side jumps
3 Sets x 8 Reps
Leg Curl Single-Leg Stability Ball
3 Sets x 10 Reps
Side Plank
3 Sets x 10 Reps
Plank dumbbell drag
3 Sets x 10 Reps
Stability Ball Weighted Wall Squat
3 Sets x 8 Reps
Day 4
Upper Body Strength
Est. 69 min
11 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Weight Plate Shrug
4 Sets x 10 Reps
Mountain Climber
3 Sets x 8 Reps
Suitcase Carry
3 Sets
land mine 180s
3 Sets x 8 Reps
Day 5
Leg Strength
Est. 59 min
9 exercises
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Kettlebell Pistol Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Single-Leg Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Stability Ball Wall Squat
3 Sets x 8 Reps
One Leg RDL
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Alternating Floor Leg Raise
3 Sets x 8 Reps
