• Low Squat Foot Jumps to Vertical Jump*

     

     

    • LOW SQUAT FOOT JUMPS X 10 REPS / VERTICAL JUMPS X 10 REPS
    • LOW SQUAT FOOT JUMPS X 10 REPS / VERTICAL JUMPS X 9 REPS
    • LOW SQUAT FOOT JUMPS X 10 REPS / VERTICAL JUMPS X 8 REPS
    • CONTINUE UNTIL COMPLETING 10 LOW SQUAT FOOT JUMPS / 1 VERTICAL JUMP
  • Iso Extreme Lunge Front Foot Elevated - Towel Held Over Head*

     

     

    3 SETS X 30 SEC WORK EACH SIDE X 30 SEC REST
    – TOWEL HELD TAUT OVERHEAD

    Extreme Slow Hip Circles

     

     

    • RIGHT LEG CLOCKWISE X 1.5 MIN
    • LEFT LEG CLOCK WISE X 1.5 MIN
    • RIGHT LEG COUNTER CLOCKWISE X 1.5 MIN
    • LEFT LEG COUNTER CLOCKWISE X 1.5 MIN

    -PERFORM OVER END OF CHAIR

    Rebound Pushup

     

     

    6 SETS X 30 SEC WORK X 20 SEC REST

    Extreme Slow Triangle Pushup

     

     

    2.5 MIN WORK
    – FROM TOP TO BOTTOM
    – HANDS IN TRIANGLE POSITION X INDEX FINGERS AND THUMBS TOUCHING 

    Iso Pushup @ Top - Front Raise*

     

     

    • RAISE RIGHT ARM STRAIGHT OUT TO THE FRONT AND HOLD FOR 10 SEC
    • BACK DOWN TO STARTING POSITION
    • RAISE LEFT ARM STRAIGHT OUT TO THE FRONT AND HOLD FOR 10 SEC
    • BACK DOWN TO STARTING POSITION
    • REPEAT 2 MORE TIMES EACH SIDE
    • CAN PERFORM ON KNEES IF NECESSARY TO MAINTAIN PROPER POSITION – BEGIN EACH SET WITH ARM YOU LEFT OFF

    –CAN PERFORM ON KNEES IF NECESSARY TO MAINTAIN PROPER POSITION X BEGIN EACH SET WITH ARM YOU LEFT OFF

    REST 40 SEC
    REPEAT 5 MORE TIMES