Day 1: Afternoon Gym Session
Warm up: (see warm up video) Main: Heavy back loaded squat (reps of 5) Followed immediately by explosive box jumps (reps of 3) Repeat 4 times through. Single leg lunge (reps of 3 each leg, alternate) Single arm explosive lat pull down (reps of 10) Repeat 4 times through. Key points: When squatting keep your chest up and back flat. Controlled on the downward movement, explosive on the upwards. Aim for maximum height from your box jump. Don t be content to just jump the height of the box
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