3 step + bilateral jump

3 Sets x 8 Reps

broad jumps

4 Sets x 6 Reps

jump tucks

3 Sets x 10 Reps

box jump

4 Sets x 5 Reps

glute ham raise

3 Sets x 8 Reps

Barbell Squat

4 Sets x 8 Reps

Barbell Side Split Squat

3 Sets x 10 Reps

Barbell Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Press

4 Sets x 12 Reps

medicine ball push-ups

3 Sets x 20 Reps

Dip

3 Sets x 8 Reps

Barbell Skull Crusher (Reverse Grip)

3 Sets x 10 Reps

Barbell Deadlift

5 Sets x 5 Reps

weighted pullups

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Barbell Standing Calf Raise

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Barbell Curl

4 Sets x 8 Reps

ankle jumps

5 Sets x 3 Reps

broad jumps

4 Sets x 6 Reps

jump tucks

3 Sets x 10 Reps

low drop jumps

4 Sets x 5 Reps

Barbell Squat

4 Sets x 8 Reps

Barbell Side Split Squat

3 Sets x 10 Reps

glute ham raise

3 Sets x 10 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Cable Upright Row

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 10 Reps