A1
Notes:Ankle Pogo Hops
3 Sets 20 Reps with 30s Rest
- 3 Sets
Superset
A2
Notes:Box Jump
3 Sets 3 Reps with 30s Rest
- 3 Sets
A3
Notes:Lateral Box Jump Over
3 Sets 10 Reps with 30s Rest
- 3 Sets
B1
Notes:Aerobic Run
50m on - Start all Runs with a 5 minute warm up walk - 'On' period (where indicated) is jogging at a comfortable pace where you could just maintain a conversation/nasal breathing only - 'Off' period is walking. Focus on deep breaths and relaxing between sets - Simply enter "0/0" for reps/weight to complete this portion of your workout - This Progression is designed to get me comfortably running 10km straight. You can use the same intervals/intensity on ANY Cardiovascular equipment of your choice to build your aerobic endurance
- 1 Sets
C1
Notes:Horse Stance Hold
2 Sets 30s with 0s Rest
- 2 Sets
Superset
C2
Notes:90/90
2 Sets 5 Reps with 60s Rest
- 2 Sets
D1
Notes:Adductor Rollbacks
2 Sets 60s with 0s Rest
- 2 Sets
Superset
D2
Notes:Side Kick
2 Sets 5 Reps with 0s Rest
- 2 Sets