f Th, LY MOD Wi « 1 Exercise {Sets ;Reps | Exercise {Sets ; Reps, # * | -Warm Up: ' -Warm Up: ' < 21 "Jumping Jacks 12 *Toe Jog (in place) 1 1 < Q ' "Toe Jog ' 1 Jumping Jacks 2 s =) *Kariokaes 12 -Light Stretch v- z = '-Light Stretch te =Armless Bounces 1 2 a ai tArmless Bounces | 2 =Wall Squats 12 8 =! *Reverse 17's ri =Get Ups +3 a | ‘Expl. Step Ups | 2 *Slow Calf Raises | 3 ‘ 51 "Slow Calf Raises , 3 =Pushups 13 ° Fag =Pushups ! 3 =Crunches ! 3 < -Heavy Stretch -Heavy Stretch -Warm Up: *Toe Jog =High Knee Skips =Kariokaes -Light Stretch «Armless Bounces =Reverse 17’s 1 "Expl. Step Ups 4 *Slow Calf Raises =Crunches -Warm Up: =Toe Jog (in place) «Jumping Jacks -Light Stretch =Pushups =Wall Squats =1 Leg Knee Ups =Get Ups =Armless Bounces =Slow Calf Raises =Crunches -Heavy Stretch Field/Court¥ A PWOH pH MOVION A *Fig. 8 Crunches -Heavy Stretch PRNWHNN! HNN PO RWAONNWI re Y Workout #3 \ \ \ 1 1 1 > | -Warm Up: ' -Warm Up: 51 Toe Jog 2 {Amin | *Toe Jog (in placey ; 2 < S' “High Knee Skips 2 ' * | Jumping Jacks 2 2 3 | *Kariokaes 2 | * |-Light Stretch - z 2 \-Light Stretch - 1 - | Wall Squats 3 z 1 ‘Armless Bounces | 2 ' 25 | «Get Ups 3 = | «Reverse 17’s 2 1 - | #1 Leg knee Ups 2 2 2! «Square Jumps 2! 6 | Armless Bounces | 3 z # | +1 Leg Knee Ups 2 | 15 | -Expl.Calf Raises | 3 5 £1 "Expl. Step Ups 2 1 24 | «Clap Pushups 2 7 >| ‘Expl. Calf Raises | 3! 30 | «Crunches 3 ! - 4} - 1-Heavy Stretch -Heavy StretchL= Exercise ‘Sets’ Reps| Exercise Sets" Reps | # 1 1-Warm Up: -Warm Up: | Toe Jog «Jumping Jacks "High Knee Skips *Toe Jog (in place) *Kariokaes -Light Stretch -Light Stretch "1 Leg Knee Ups «Square Jumps "Get Ups «1-1-2 Bounding =Square Jumps *Expl. Step Ups *Clap Pushups Depth Jumps “Expl. Calf Raises *Rev. Depth Jump =Crunches \-Heavy Stretch =Fig. 8 Crunches ' -Heavy Stretch V Workout #7: Field/Court¥ PyNwWwWw! VND A PUIOH 2g# NOHO A -Warm Up: -Warm Up: *Toe Jog *Toe Jog (in place) =High Knee Skips «Jumping Jacks -Light Stretch -Light Stretch «Armless Bounces "1 Leg Knee Ups «Square Jumps "Wall Squats | "1-1-2 Bounding Armless Bounces 1 «Depth Jumps Expl. Calf Raises | sRev.Depth Jumps =Crunches 1-Heavy Stretch *Fig. 8 Crunches ' -Heavy Stretch 1 A PHLOH FOT# NOYIOM A Y Workout #9: -Warm Up: -Warm Up: =Toe Jog "Toe Jog (in place) “High Knee Skips -Light Stretch -Light Stretch «Armless Bounces =Reverse 17’s *Rev.Depth Jumps "1-1-2 Bounding *1Leg Depth Jump "Depth Jumps "Depth Jumps *Rev.Depth Jumps "Armless Bounces "1Leg Depth Jump *Clap Pushups -Heavy Stretch -Heavy Stretch Y Workout #11: Field/Court¥ A PULOH :71# IMOYIOM A ‘MBQ-29 *=see exercise description max=as many as you can do without stopping'_ 5 niermediate/Begine wuevelty 4 = ‘h ik os # | Exercise 1Sets ;Reps | Exercise i Sets ; Reps ; # © | -Warm Up: root -Warm Up: rot i« Zi ‘Jumping Jacks 1 2 1 15 | +Toe Jog (in place) 1 1 11min 1 2 Qj "Toe Jog | 1 [Amin] =Jumping Jacks 12 | 20 1s = *Kariokaes 1 1, * |-Light Stretch poo ae = \-Light Stretch 1. 1 ~ | Armless Bounces 4 2 ' 15 12 a) *Armless Bounces | 2 | 15 | *Wall Squats 12) 1008 $1 *Reverse 17’s +11 - | Get Ups 121 8 1g 2! *Wall Squats | 2 1 8 | *Slow Calf Raises | 3 ' 20 18 51 *Slow Calf Raises ; 2 ; 20 | «Pushups 1 2 ;max;? aa =Pushups ! 2 ‘max | "Crunches 12) max '< Heavy Stretch -Heavy Stretch -Heavy Stretch -Heavy Stretch 1 Hi > '-Warm Up: ' -Warm Up: ' £1 "Toe Jog 1 |1min] =Toe Jog (in place) | 1 |1min |< 31 «High Knee Skips 11 * [Jumping Jacks 12 1 25 1 $! *Kariokaes 2°! * |-Light Stretch re - 's 3 1 -Light Stretch - 1 - | *Pushups 12 max, = = 1 Armless Bounces ! 2 ! 20 | =Wall Squats 28 a2 0k Q | "Reverse 17’s 1 | - | *1Leg Knee Ups | 2 | 10 |E <1 «Expl. Step Ups 2 1 18 | Get Ups 121 Wig | ‘Slow Calf Raises | 3 | 25 | «Armless Bounces ! 2 ! 20 '2 5, *Crunches 2 , max] «Slow Calf Raises ; 3 , 30 ,° e *Fig. 8 Crunches ! 2 ! max | «Crunches 13 'max! 1 1 1 1 ; t > |-Warm Up: ' -Warm Up: ' 51 "Toe Jog 11min} =Toe Jog (in place) ; 2 , 1min, 4 6! =High Knee Skips 1! * | «Jumping Jacks ='§ 2 25 12 3| *Kariokaes 2 | * |-Light Stretch tet TE '-Light Stretch - *Wall Squats 12 12 18 wy, "Armless Bounces 2 ' 20 | «Get Ups t 2 w2'f * , "Reverse 17’s 2 , - | 1 Leg knee Ups. 12 12,2 2! «Square Jumps 2 ' 6 | Armless Bounces '! 2 25 15 =| «1 Leg Knee Ups 2 | 12 | -Expl.Calf Raises | 2 | 25 18 = | "Expl. Step Ups 2 1 20 | «Pushups 12 1max 14 > | ‘Expl. Calf Raises | 2! 20 | «Crunches 13! max - 4} 7 Heavy Stretch -Heavy StretchLa % | Exercise Exercise 1 '-Warm Up: -Warm Up: ' sToe Jog in | "Jumping Jacks "High Knee Skips *Toe Jog (in place) *Kariokaes -Light Stretch -Light Stretch =1 Leg Knee Ups *Armless Bounces "Get Ups “Square Jumps "Square Jumps *1-1-2 Bounding "Clap Pushups *Expl. Step Ups Expl. Calf Raises =Depth Jumps =Crunches =Expl.Calf Raises «Fig. 8 Crunches -Heavy Stretch V Workout #7: Field/Court ¥ ‘A SULOH 2g# INOYION A PRRWN NWR ND -Warm Up: "Toe Jog =Toe Jog (in place) "High Knee Skips -Jumping Jacks -Light Stretch -Light Strétch «Armless Bounces "1 Leg-Knee Ups *Square Jumps *Wall Squats "1-1-2 Bounding Get Ups =Depth Jumps *Armless Bounces =Rey.Depth Jumps =Expl. Calf Raises -Heavy Stretch =Crunches *Fig. 8 Crunches -Heavy Stretch A PHO FOT# INOYIOM A > 3 6 g = im ry @ 3 8 a = Ss 5 > -Warm Up: -Warm Up: *Toe Jog =Toe Jog (in place) “High Knee Skips -Light Stretch -Light Stretch "Armless Bounces =Reverse 17’s =Rev.Depth Jumps «1-1-2 Bounding =1Leg Depth Jump "Depth Jumps =Depth Jumps *Rev.Depth Jumps Armless Bounces "1Leg Depth Jump =Clap Pushups -Heavy Stretch -Heavy Stretch TH MOYIOM A Y Workout #11: Field/Court¥ A ewOH MB2.31 *=See exercise description max=as many as you can do without stoppingPHASE 1:4 WEEKS "FOUNDATIONAL STRENGTH & CONDITIONING $ PHASE 2: 4 WEEKS POWER BUILDING Start Date: WEEK Sp WEEK 6p WEEK 7> WEEK 8p REST WEEK: MUSCLE GROWTH AND RECOVERY A# LNOXYOMA A# LNOWHOM A MBX2-$2a ‘EXPLOSIVE MUSCLE DEVELOPMENT ‘ PHASE 3: 5 WEEKS REST > Rest completely for 5 days, then resume athletic activities for a few days before measuring your final results. ‘MBI2-33 REST REST REST REST REST A# LNOWHOMA