Jumps, throws and trap-bar pulls. For pain-free trainees familiar with landing mechanics; no training to failure.
Duration
40–55 min
Level
Intermediate
Equipment
Gym, medicine ball and open space
Exercises
5
Targets: Quads, Hamstrings, Chest, Back
Exercises
Jump tall; land softly and reset; stop when height drops.
Swap: Fast Bodyweight Squat to Calf Raise
Use a light ball and a rated wall or partner; reset each rep.
Swap: Fast Incline Push-Up without Leaving Surface
Brace and reset each rep; leave 3 reps in reserve.
Swap: Dumbbell Romanian Deadlift
Control the lowering phase.
Swap: Push-Up
Pull without shrugging.
Swap: Seated Cable Row
General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.