Jumps 1) Ankle Rocker Jumps 4x6

2) SL Ankle Stair Jumps 4x2/s (@ Home?)

A1) Back Squat

Date Week Sets Reps Tempo Load

1 8 2 82.50%
2 8 2 85
3 2,2,2 2 82,85,87

A2) Ankle Wipers 7x10/side

B1) Nordic Ham Curls

Week Sets Reps Rest Tempo

1 8 4 25s
2 8 4 25s
3 6 4 25s

B2) Contralateral Back Extension Row

Week Sets Reps Rest Load

1 8 5/side 25s 50?
2 8 5/side 25s
3 6 5/side 25s

C1) DB Bulgarian Split Squat

Week Sets Reps Rest Load

1 4 6/side 25s 80%?
2 4 6/side 25s 80%?
3 2 6/side 25s 80%?

C2) Off Bench Glute Med-Abduction

Week Sets Reps Rest Tempo

1 4 10/side 25s
2 4 10/side 25s
2 10/side 25s
D1) Off Bench Prone Hip Flexion

Week Sets Reps Rest Tempo

1 3 10/side 25s
2 3 10/side 25s
3 3 10/side 25s

D2) B-Stance RDL

Week Sets Reps Tempo Load

1 3 6/side
2 3 6/side
3 3 6/side

Fast Twitch Capacity Work: Step Mill 3 Min On 3 Min Of

x3 Sets

**At some point during the day: not necessarily during or immediately following workout.**
Isometric Calf Holds 3x30s Per Position Per Side
1) Extended Hip and Knee
2) Extended Hip, Flexed Knee
3) Flexed Hip and Flexed Knee
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6