1. Walking DB Lunges with Resistance Band- 50x
*Place resistance band around both legs/Middle of thighs
*Goal Weight: M>25-35#/F>15-25#
2. Box Jumps with Resistance Band- 25x
*Use 15"box
*Resistance Band around both legs/Middle of Thighs:M>Green/Black; F>Red/Blue
3. Diagonal Sled Leg Press with Resistance Band- 25x
*Resistance Band around legs>Same as Above>Weight the same
*Goal Weight: M>405# (4>45# plate each side + center part of machine=45#>405#)
*Goal Weight: F> 225# (2>45# plate each side + center part of machine=45#>225#)
4. Box Jumps with Resistance Band- 25x
*Use 23" box
*Resistance Band around legs
5. Diagonal Sled Leg Press with Resistance Band- 25x
*Resistance Band>Same as Above
*Goal Weight: M>495# (5>45# plate each side + center part of machine=45#>495#)
* Goal Weight: F>275# (2>45# plate + 1>25# plate each side + center part of machine = 45#>275#)
ROUND TWO: *Place a resistance band on each of the handles of the hex bar
1. Hex Bar Squat- 20x; Goal Weight: M>245#; F>115#
2. Hex Bar Squat Jumps with Resistance Bands- 4x10> Hold each 10th repetition in a low squat position for 10 sec
*Goal for Resistance Band: M>Blue; F>Red
3. Hex Bar Squat- 20x; Goal Weight: Same as Above
4. Hex Bar TWO-MOTION Squat Jumps with Resistance Bands (2=1)- 3x10>Hold 10th repetition in a low squat position for 10 sec
*Two-Motion= Go to the lowest part of your squat/come up little less than midway/go back down to the start of squat/then do a full squat jump
*Goal for Resistance Band: Same as above
ROUND THREE: 3 SETS
1. Leg Extension with Resistance Band- 20x
Goal Weight: M>2-45# plates/Red Resistance Band; F>1- 25# plate & 1-10# plate/Purple Resistance Band
2. Wide Stance Sumo Squat DB Toss-Up- 20x
*Goal Weight: M>1-25# db; F: 1-15# db
Use two elevated steps and place them shoulder-width apart/stand on each step in a wide sumo position/place the db on floor in between steps/squat down and as you are coming up grab the head of db and toss db up about head level/catch the db in a squat and tap db on the floor
COOL-DOWN & STRETCH- 10 MINUTES
FINISHED AND COMPLETE!
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