Help clients build that summer body. SAVE 30% on The Science of Core Training Certificate (9 CECs). Use Code CORECERT SAVE 30% Now »

Increase Your Vertical

1
Sets: 1
Weight:
Reps: 8
Time:
Distance:
Intensity:
1. Lie faceup with your arms at your sides, knees bent, and heels on the ground. 2. Bend your knee on one side, bring it toward your chest, and hold it there. 3. Fire (squeeze) your glute to lift y...
2
Sets: 1
Weight:
Reps: 4
Time:
Distance:
Intensity:
1. Stand with your legs straight and your hands on the ground in front of you. 2. Keeping your legs straight and stomach tight, walk your hands forward. 3. Still keeping your legs straight, walk y...
3
Sets: 1
Weight:
Reps: 4
Time:
Distance:
Intensity:
1. Stand tall with your feet hip-width apart and arms at your sides. 2. Step forward into a lunge with one foot, placing the opposite hand on the ground for support and the same side elbow toward th...
4
Sets: 2
Weight:
Reps:
Time:
Distance:
Intensity:
1. Stand in an athletic base position with your knees slightly bent, hips back, and arms bent slightly throughout the move. 2. Run by moving your feet two inches up and forward with each step as qui...
5
Sets: 2
Weight:
Reps: 4
Time:
Distance:
Intensity:
1. Stand with your feet slightly wider than shoulder-width apart and your hands behind your head. 2. Sit back and down into a squat. 3. Jump straight up, pulling your toes toward your shins in mid-a...
6
Sets: 2
Weight:
Reps: 4
Time:
Distance:
Intensity:
1. Stand with your feet slightly wider than shoulder-width 2. Keeping your chest up, squat down and immediately jump vertically, extending through your hips and pulling your toes toward your shins i...
7
Sets: 2
Weight:
Reps: 5
Time:
Distance:
Intensity:
8
Sets: 2
Weight:
Reps: 5
Time:
Distance:
Intensity:
1. Stand in an athletic stance with your knees slightly bent and hips back, holding a medicine ball below your waist with straight arms. 2. Keeping your arms straight, lower yourself into a squat. 3...
9
Sets: 4
Weight:
Reps: 6
Time:
Distance:
Intensity:
1. Start on all fours with your hands under your shoulders and knees under your hips. 2. Draw your belly button in toward your spine while maintaining a natural curve in your lower back. 3. Move...
10
Sets: 4
Weight:
Reps: 6
Time:
Distance:
Intensity:
1. Stand holding barbell on front of shoulders with elbows up. 2. Initiating movement with hips, squat back and down until the thighs are parallel to the floor. 3. Return to standing position by pus...
11
Sets: 4
Weight:
Reps: 8
Time:
Distance:
Intensity:
1. Lie on your back with both legs straight. Pull one knee toward your chest, grasping behind the knee with both hands. 2. Straighten your lower leg as much as possible without letting your knee mov...
12
Sets: 4
Weight:
Reps: 6
Time:
Distance:
Intensity:
1. Stand on one foot with your knee slightly bent, holding a dumbbell in each hand with an overhand grip (palms facing toward you). 2. Hinge forward at the waist, lowering the weights as your non-sup...

Print Workout

Image View

Image View

Select

Simple View

Simple View

Select

Step by Step

Step by Step View

Select

Share Workout

This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.