Warm-Up * 5 Minutes easy riding on a stationary bike (aim to keep your heart rate at about 60% your maximum heart rate)* * 10 Side to side leg swings (each side) * 2x10 Skips with arm swings * 5x6 Hurdle walkovers Workout * 3x5 Medicine ball back throws * 3x5 Medicine ball front throws * 3x5 Frog jumps (no pause between jumps) * 3x5 Single-leg hops for distance (each side) * Clean pulls 4x3@80% * Barbell hip extensions 4x3@80% Superset: * Jump squats: 4x5@25% maximum back squat * 4x5 Box jumps Superset: * Back squats 4x5@70% * 4x5 (each side) Bodyweight step ups with a jump Cool Down * 5 Minutes of easy riding on a stationary bike (50-60% maximum heart rate) * Seated hamstring stretch 60 seconds each side * Static lunge 60 seconds each side * Wall quad stretch 60 seconds each side Notes *Formula for calculating maximum heart rate: 220 - Age The first number in each exercise is the number of sets you should perform, and the second number is how many reps per set you should do. For example, 5x10@60% is five sets of ten reps at 60% of your maximum. If you’re not sure what the maximum weight you can lift for an exercise is, you can use this as a guide: 90% - This weight will feel extremely difficult to lift. You can only lift this weight 1-3 times. 80% - The weight should feel heavy, but you shouldn’t feel like you’ll fail the lift if you do less than five reps. 70% - This weight should feel moderately heavy. You should be able to lift it at least ten times. 60% - The weight should feel light, and you should be able to complete around 20 reps before failing.