Run for 5 minutes to warm up (about half mile)
Box jumps (16 “ box / 3 reps / 10 secs rest) 5 sets
Box jumps (18” / 5 reps / 10 secs rest) 7 sets
Box jumps (20” / 3 reps / 10 secs ) 9 sets
Lunges ( jump lunge with hands at side) 10 reps ea leg
Step over side lunges ( 16 “ box /12 reps each leg) 4 sets
Walking lunges – 50 feet – 2 sets
Walking lunges w/ glute kickback 30 feet – 2 sets
Walking lunges w/ hip flexor extension – 30 feet – 2 sets
Squats on half ball (or ground if no ball available) 25 reps – 2 sets
