TUE · SEP 1 · 55–65 minutes
Keep the dumbbell jump squats light and fast, own every front-squat and hinge position, then finish the unilateral and ankle work through a full controlled range.
2 rounds · 45 seconds after each round
Drive the knee forward over the toes while keeping the heel firmly planted.
Sit between your feet to a controlled depth, then push the floor away to stand.
Take controlled steps, lower the back knee, and drive through the front foot to continue.
Bounce vertically from the ankles with nearly straight knees and quick, quiet contacts.
4 sets · 75 seconds after each set
Use light dumbbells, jump as high as possible, and reset before every rep; the load should add resistance without slowing the jump noticeably.
5 sets · 2 minutes after each set
Stay tall through the torso, reach full depth, and drive up hard from the bottom.
4 sets · 90 seconds after each set
Use a wide grip, push the hips backward, and keep the bar close while loading the hamstrings.
3 sets · 75 seconds after each set
Take controlled steps and drive strongly through the front foot.
3 rounds · 45 seconds after each round
Keep the knees bent, pause at the top, and lower slowly through the full range.
Drive the knee forward over the toes while keeping the heel planted.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
