5 sets of 25 reps

Note: Start with a light band and light dumbbells, but eventually increase to a medium tension band and medium/heavy weight. Use a chair in place of the bench or plyo box. Rest 90 seconds between sets.

4 Sets of
15 heels elevated goblet squats with 3 second slow count on descend each rep, immediately followed by 12 goblet split squats each leg

Note: Use a medium weight. Rest 2 minutes between sets. Use books to elevate your heels in order to activate your quads even more.

3 sets of
12 dumbbell elevated leg crunches immediately followed by 12 plank pulls with right arm and 12 plank pulls with left arm

Note: Use a light or medium dumbbell for the crunches and a light tension band for the pull planks. Rest 90 seconds between sets.

3 rounds of
20 Dumbbell Step Overs (recommended weight 10-15 pounds)
30 Jump rope singles
40 Dumbbell power cleans (recommended weight 10-15 pounds)

Note: As always, move from one movement to the next immediately and with little rest possible, stay moving! If you have knee issues, lower the heig...