PHASE 1: WEEKS 1-4 |
▶ Strength Workout #1
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Back Squats: 5x5 |
Hip Thrusts: 4x8 |
Bulgarian Split Squat: 3x6 |
Step Ups: 3x5 |
Single Leg Calf Raises: 4x10 |
▶ Strength Workout #2
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Deadlifts: 5x5 |
Hip Thrusts: 4x8 |
Bulgarian Split Squat: 3x6 |
Step Ups: 3x5 |
Single Leg Calf Raises: 4x10 |
▶ Plyo Workout #1
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Calf Jumps: 2x8 |
Tuck Jumps: 2x6 |
Bulgarian Squat Plyo: 2x3 |
Depth Jumps: 4x5 |
Max Vert Jumps: 5x3 |
DOWNLOAD THE PHASE 1 PDF'sClick the link to open the PDF in a new tab or...Right click and select Save As or Save Target As to save the file to your computer.
TRAINING SCHEDULE
Don't worry too much about following the schedule exactly how it's laid out here. Just make sure you are getting your days of rest when you need them and listen to your body.
