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| Week | Body part | Exercises | Intensity | Reps (total) |
Sets (total) |
Rest between sets |
|---|---|---|---|---|---|---|
| 1 | Lower body | Leg hops, tuck jumps, vertical jumps | Low | 40 | 12 | 2-3 min |
| Upper body | Explosive push-ups, jumping spider | Low | 40 | 12 | 2-3 min | |
| 2 | Lower body | Lateral/diagonal and broad jumps | Low | 40 | 12 | 2-3 min |
| Upper body | Clapping push-ups, medicine ball presses, rotational throws | Low | 40 | 12 | 2-3 min | |
| 3 | Lower body | Vertical and obstacle jumps, box shuffles | Low | 46 | 18 | 2-3 min |
| Upper body | Clapping push ups, medicine ball presses, chest passes | Low | 50 | 21 | 2-3 min | |
| 4 | Lower body | Lateral/diagonal jumps, obstacle jumps, box shuffles | Medium | 46 | 18 | 2-3 min |
| Upper body | Clapping push-ups, rotational throws, chest passes | Medium | 50 | 21 | 2-3 min | |
| 5 | Lower body | Broad jumps, box jumps, box shuffles, drop jumps | Low | 46 | 18 | 2-3 min |
| Upper body | Medicine ball presses, rotational throws, overarm throws | Low | 50 | 21 | 2-3 min | |
| 6 | Lower body | Vertical jumps, obstacle jumps, box shuffles, drop jumps | Medium | 48 | 18 | 2-3 min |
| Upper body | Jumping spider, chest passes, overarm throws | Medium | 52 | 21 | 2-3 min | |
| 7 | Lower body | Lateral jumps, drop jumps (+ vertical jumps), box jumps | Medium | 46 | 18 | 2-3 min |
| Upper body | Explosive push-ups, clapping push-ups, rotational throws, overarm throws | Medium | 52 | 21 | 2-3 min | |
| 8 | Lower body | Tuck jumps, box jumps, drop jumps, box shuffles, obstacle jumps | High | 46 | 18 | 3-4 min |
| Upper body | Jumping spider, chest passes, overarm throw | High | 52 | 21 | 3-4 min | |
| 9 | Lower body | Obstacle jumps, box shuffles, drop jumps, broad jumps, box jumps | Medium | 48 | 18 | 3-4 min |
| Upper body | Jumping spider, rotational throws, overarm throws | Medium | 52 | 21 | 3-4 min | |
| 10 | Lower body | Drop jumps, drop jumps + vertical jump, lateral/diagonal jumps, obstacle jumps | High | 46 | 18 | 3-4 min |
| Upper body | Jumping spider, medicine ball throw, chest passes, overarm throws | High | 56 | 24 | 3-4 min | |
| 11 | Lower body | Tuck jumps, drop jumps, broad jumps, box jumps | High | 48 | 20 | 3-4 min |
| Upper body | Rotational throws, Chest passes, overarm throws | High | 58 | 24 | 3-4 min | |
| 12 | Lower body | Drop jumps, drop jumps + vertical jumps, lateral/diagonal jumps, obstacle jumps | High | 48 | 20 | 3-4 min |
| Upper body | Chest passes, overarm throws | High | 58 | 24 | 3-4 min |