3 sets of:
3-4 rear foot elev. split squat jumps (hold starting pos. - 1'' of floor - for 2sec. then jump up as high as possible and control the landing pos. - ~90° of knee flexion - and hold that position for 2sec. stand up and then go down again in the starting pos. for the next rep)
Rest 30s between legs
10 expl. push ups (rooting technique - scale with elev. hand pos.)
Rest 60s
3 sets of:
15sec. iso squat hold into 8-12 goblet squats with 3sec. ecc.
rest 30-60sec.
6-10 half kneeling press (each side)
rest 30-60sec.
8-12 3-point DB-rows (each side)
rest 30-60sec.
3 sets of:
40-60sec glute bridge walk outs
6-8 sideplank rot. (each side - optional with 1-2kg)
15sec. Y-W-T´s
- no rest -
4 sets (will increase over the next week)
4-6 Front foot elev. Split squats (each side) with 2x3sec. iso hold (bottom pos. + mid range on concentric) - heavy but perfect form - (do 1-2 more reps than last week or a little bit more weight)
rest 2-3 min
4 sets (will increase over the next week)
4-6 BB Snatch grip rom. DL with 2x3sec. iso hold (bottom pos. + mid range on concentric) - heavy but perfect form - (do 1-2 more reps than last week or a little bit more weight)
rest 2-3 min
4 sets (will increase over the next week)
4-8 (def.) push ups with 2x3sec. iso hold (bottom pos. + mid range on concentric) - (do 1-2 more reps than last week or increase ROM)
rest 2-3 min
3 sets
16-20 alt. frontfoot elevated Curtsy Lunges (weight in goblet)
60s isometric banded pull apart hold at chest (squeeze shoulderblades hard and keep shoulders down)
1min rest