1 Lateral Bound
Sets: 2-3 Reps: 6-10 Tempo: X Rest: 60 Seconds
Set up two cones or other markers a few feet apart. Stand on one leg in an athletic stance next to one of them [1], and then jump sideways and land next to the other object on the opposite leg [2]. Immediately jump back to the side you started on with your opposite leg. That’s one rep. Keep the set going, minimizing your time on the ground as much as possible.
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2 Hurdle Hop and Sprint
Sets: 2-3 Reps: 4-6 Tempo: X Rest: 60 Seconds
Set up three cones or markers a few feet from each other in a straight line. Get into an athletic stance behind the first one [1] and jump over it. As soon as you land, jump again over the next hurdle [2], and then once more over the final one. At that point, sprint forward a few feet. That’s one rep.
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3A Wide-Grip Chinup
Sets: 3 Reps: 8 Tempo: 311 Rest: 0 Seconds
Grab a chinup bar with a slightly outside shoulder-width grip and hang from the bar [1]. Pull yourself straight up until your chin is over the bar [2]. Reverse the motion to return to the starting position. That’s one rep.
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3B Swiss-Ball Jackknife
Sets: 3 Reps: 8-12 Tempo: 232 Rest: 60 Seconds
Get into pushup position and rest your feet on a Swiss ball [1]. Contract your abs and bend your hips and knees to roll the ball toward you, keeping your back flat [2]. Reverse the motion to return to the starting position. That’s one rep.
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4A Front Squat/Push Press
Sets: 2-3 Reps: 8 (each arm) Tempo: 30X Rest: 60 Seconds
Set up a barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers (as long as you keep your elbows raised, you won’t have trouble balancing the bar) [1]. Squat as low as you can [2], and then drive with your legs to return to the starting position. Now dip your knees as if you were about to jump [3], and then straighten them explosively to press the weight straight overhead [4]. That’s one rep.
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4B Jump Squat
Sets: 2-3 Reps: 12 Tempo: X Rest: 60 Seconds
Stand with your feet about shoulder-width apart and bend your hips and knees to lower your body until your thighs are about parallel to the floor [1]. Explosively jump up as high you can [2]. That’s one rep. Land, and immediately begin the next rep.
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5A Jumping Lunge
Sets: 2 Reps: 10 (each leg) Tempo: X Rest: 60 Seconds
Get into a lunge position with the thigh of one leg forward and parallel to the floor and the knee of the rear leg nearly touching the floor [1]. Explosively jump straight up as high as you can and switch legs in midair [2], landing with the opposite leg forward [3]. Immediately repeat the jump, switching your legs back. That’s one rep.
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5B Swiss-Ball Lateral Roll
Sets: 2 Reps: 5-6 Tempo: 232 Rest: 60 Seconds
Hold a broomstick or similarly long pipe and lie back on a Swiss ball. Keep your hips elevated and the stick in straight line parallel to your arms [1]. Shuffle your feet to one side so that you roll in that direction (it won’t be far) and support your weight on the opposite side’s shoulder [2]. Hold the position for a moment, and then shuffle to the opposite side. That’s one rep.
Back to the Beginning of Phase VII
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