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5 weeks
4 days of strength
1 day of plyo
4 days of cardi
3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Smith Machine Shoulder Press
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3x8 reps |
rest: 60s
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Machine Assisted Pull-Up
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3x8 reps |
rest: 60s
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Mountain Climber
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Cable Rope Face Pull
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3x8 reps |
rest: 60s
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Barbell Reverse Curl
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3x8 reps |
rest: 60s
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Barbell JM Press
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3x8 reps |
rest: 60s
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Decline Crunch
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Dumbbell Stiff-Leg Deadlift
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3x8 reps |
rest: 60s
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Hack Squat
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3x8 reps |
rest: 60s
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Band Squat
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3x8 reps |
rest: 60s
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Bridge
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3x8 reps |
rest: 60s
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Rocket Jump
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Single-Leg Kickback
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3x8 reps |
rest: 60s
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Barbell Hip Thrust
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3x8 reps |
rest: 60s
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Back Hyperextension
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Clean
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3x8 reps |
rest: 60s
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Machine Landmine Row (Reverse Grip)
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3x8 reps |
rest: 60s
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Machine Shoulder Press
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3x8 reps |
rest: 60s
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1x0 reps |
rest: 60s
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Dumbbell Around the World
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Knee Tuck Jump
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3x8 reps |
rest: 60s
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Dumbbell Seated One-Arm Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x8 reps |
rest: 60s
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Hip Raise
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Dumbbell Stiff-Leg Deadlift
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Hip Thrust
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3x8 reps |
rest: 60s
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Bridge
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3x8 reps |
rest: 60s
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Dumbbell Reverse Lunge
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3x8 reps |
rest: 60s
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Box Jump Multiple Response
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3x8 reps |
rest: 60s
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Single-Leg Glute Bridge
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3x8 reps |
rest: 60s
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Bench Hip Thrust
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Box Jump Multiple Response
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3x8 reps |
rest: 60s
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Dumbbell Plie Squat
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Hip Thrust
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3x8 reps |
rest: 60s
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Split Jump
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3x8 reps |
rest: 60s
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Back Hyperextension
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3x8 reps |
rest: 60s
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Barbell Kneeling Squat
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3x8 reps |
rest: 60s
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