SETS: 1 REPS: 10

While attached to resistance bands, Johnson sprints in place (using high knees) for 30 seconds. He also uses the Vertimax to do vertical jumps (taking a second between jumps) and alternating forward lunges. But Shaw stresses quality over quantity. "We never do more than 10 reps," Shaw says. "But we try to be explosive on every rep because it's only one set."

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