Friday · ~60 min

LEGS

Power · Plyometrics · Strength

Warm-up
Jump Rope
Full body activation
3–5 min
Explosive — always first
Depth jumps
Reactive tendon strength, Achilles
vertical
Forefoot first, minimal ground contact. Snappy tap — not a thud. Shin tension = check landing mechanics.
3 × 4
2 min rest
Strength
Bulgarian split squat
Quads, glutes
dumbbellTUT
Drive through front heel. Rear foot elevated.
3 × 8–10/leg
Romanian deadlift
Hamstrings, glutes
dumbbellTUT
Push hips back, not down.
3 × 10–12
Weighted glute bridges
Glutes, hamstrings
dumbbell
3 × 15–20
Power finishers
Tuck jumps
Explosive hip flexion, air awareness
verticalgymnastics
3 × 5
Tibialis raises
Anterior tibialis — shin health
verticalnew
Heels on a step edge, raise toes against gravity. Addresses shin tension from depth jumps.
3 × 15–20
Finisher
Hollow body hold
Deep core
gymnastics
3 × 20–30 sec