Week2

Day1 :Max effort lower body

Plyos
Box squat jump 3x5 (40")R:2min **
Double leg jump over low obstacle (front and back) 3x10 R:1min
Double leg side jumop over low obstacle (side to side) 3x10 R:1min
Single leg jump on step(each leg) 2x10 R:1min
Single leg jump over obstacle( side to side,each leg) 2x10 R:1min

Max strength
Back squat (90%1RM: 126kg) 3x3 R:3min
Pistols (supported; 3kg,DB right; 4kg DB,left) 3x3 (3 right, 1 left) R:1min
Reverse lunges 2x12( right and left) and 2x15(right) (22kg) R:1min
1 leg bridge hip extention 1x20(left) 3x20 (right) R:1min
3 variants Calf raises 3x15(each position) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.


Day3 :Dynamic and repetitive effort upper body

Plyos
Jump push up to plates(4 plates) 3x5 R:2min **
Jump push up 3x10 R:2min
Side jump push up 3x6 R:1min
Close wide stance jump push up 3x6 R:1min

Speed work and rate of force devellopement
Pull ups (drop sets) 25kg (5kg drops)
Speed bench press (60%1RM: 60kg plus chains) 6x3 R:2min
1 hand dumbell bench press (neutral grip) (20kg) 4x8 R:1min
Reverse grip face pulls 3x8 (70kg) R:1min
Sitting row 3x6 (100kg) R:40s

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.

Day5 :Dynamic effort lower body

Plyos
Box squat jump 3x5(40") R:2min **
Box broad jump 3x6 R:2min**
Double leg jump over low obstacle (front and back) 3x10 R:1min
Double leg side jumop over low obstacle (side to side) 3x10 R:1min
Single leg jump on step(each leg) 2x10 R:1min
Single leg jump over obstacle( side to side,each leg) 2x10 R:1min

Speed work
Speed squat (60%1RM: 84kg plus chains) 6x3 R:2min
Jump squat (25%1RM:35kg) 3x7 R:2min
Speed deadlift (60%1RM:108kg plus chains) 5x3 R:2min
Step ups 4x8(right) 2x8(left) (22kg) R:1min
1 leg bridge hip extension 1x20(left) 2x20(right) R:40s
3 variants calf raises 3x15 R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.


Day6 :Max effort upper body

Plyos
Jump push up to plates(4 plates) 3x5 R:2min **
Jump push up 3x10 R:2min
Side jump push up 3x6 R:1min
Close wide stance jump push up 3x6 R:1min

Max effort work
Pull ups 3x4 (25kg ) R:2min
Bench press 3x3 (90kg) R:2min
DB floor presses 4x8 (26kg) R:1min
DB bench presses 4x8 (26kg) R:1min
Reverse grip face pulls 3x8 (70kg) R:1min
Sitting row 3x6 (100kg) R:40s

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.

Day 2 and Day 4 are used for active recovery including a running session between 15 to 20min.

The legendary Sexy squat if you never heard about it!
while she doesn't squat below parallel no judge in
earth will give her a red light