1A: Box Jump

Sets: 3 Reps: 6

Using a box or aerobics step high enough to be challenging, squat down slightly, bend your knees, and throw your arms back (A), and then jump onto the box (B).

 

1B Swiss-Ball Rollout

Sets: 3 Reps: 10

Rest your forearms on a Swiss ball and spread your feet wide apart (A). Extend your arms, rolling the ball forward until you feel your lower back is about to sag (B). Hold the position one second, and then roll the ball back toward you.

 

1C Push Press

Sets: 3 Reps: 5

Holding a bar at shoulder level, bend your knees (A), then explosively press the weight straight overhead (B).

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2A Weighted Chinup

Sets: 3 Reps: 5, 3, 3

Attach a weight around your waist and perform a chinup as normal. NOTE: Not shown.

2B Medicine-Ball Slam

Sets: 3 Reps: 6

Hold a medicine ball overhead at arm's length (A), then throw it into the floor as hard as you can (B). Catch the ball on the rebound and repeat immediately.

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3A Dumbbell Bench Press

Sets: 3 Reps: 5, 3, 3

Lie back on a bench with a dumbbell in each hand, the weights at the sides of your chest. Press the dumbbells up explosively, and then slowly lower them back down (take five full seconds).

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3B Plyo Pushup

Sets: 3 Reps: 6

Get into pushup position and lower your body until your chest is about an inch above the floor (A). Explosively push yourself back up so that your hands leave the fl oor and you can clap in midair (B). When you land, use the momentum to begin the next rep.

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4A Front Squat

Sets: 3 Reps: 5, 3, 3

Allow the bar to rest on your fingertips (A), and squat down as low as you can without your lower back rounding (B). Extend your hips to come back up.

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4B Jump Squat Front Squat

Sets: 3 Reps: 5

Squat until your thighs are nearly parallel to the fl oor (A), then jump as high as you can (B).

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