ROUND 1- 3 Minutes:

CALVES COMPLEX
QUICK Pogo Jumps @ 30 seconds
Manual-Resistance 2-Leg Standing Calf Raises @ 120 seconds (1 minute slow/1 minute fast)
BIG Pogo Jumps @ 30 seconds

REST A MINUTE

ROUND 2- 3 Minutes:

CORRECTIVE HIP COMPLEX & PEACH-PLUMPER- LEFT/WEAK SIDE
Eccentric-Isometric Both-Feet-Elevated 1-Leg Hip-Thrusts @ 90 seconds work
Eccentric-Isometric Both-Feet-Elevated Split Squats @ 90 seconds work

REST A MINUTE

ROUND 3- 3 Minutes:

CORRECTIVE HIP COMPLEX & PEACH-PLUMPER- RIGHT/STRONG SIDE
Eccentric-Isometric Both-Feet-Elevated 1-Leg Hip-Thrusts @ 90 seconds work
Eccentric-Isometric Both-Feet-Elevated Split Squats @ 90 seconds work

REST A MINUTE

ROUND 4- 3 Minutes:

SINGLE-LEG STACK- LEFT/WEAK SIDE
MINUTE 1: DB Bulgarian Split Squats (BSS) @ 5 Reps at 4-2-1-1 Tempo in 40 seconds of work, 20 seconds of rest
MINUTES 2 & 3: Bodyweight Stick-Assisted BSS FLEXICUTIONS Complex @ 2 minutes

REST A MINUTE

ROUND 5- 3 Minutes:

SINGLE-LEG STACK- RIGHT/STRONG SIDE
MINUTE 1: DB Bulgarian Split Squats (BSS) @ 5 Reps at 4-2-1-1 Tempo in 40 seconds of work, 20 seconds of rest
MINUTES 2 & 3: Bodyweight Stick-Assisted BSS FLEXICUTIONS Complex @ 2 minutes

REST A MINUTE. THAT’S 1 CYCLE. PERFORM 1-2 CYCLES BASED ON WEEK OF TRAINING.

WEEKLY PROGRESSION
WEEK 1- LEARN IT: Perform 1 cycle and figure out your loads
WEEK 2- OWN IT: Perform 1 cycle again but beat your performance from previous week
WEEK 3- PUSH IT: Perform 2 cycles and maintain your loads
WEEK 4- KILL IT: Perform 2 cycles again but beat your performance from previous week