Notes
2 sets of double leg 24 reps with 12.5kg. Legs straight and pointed in 20%. After sets, 30 isometric hold, no weight.
2 sets of double leg 24 reps with 12.5kg. Legs bent and pointed straight. After sets, 30 isometric hold, no weight.
3 sets of 30 second jumps, back and forth with 1 minute recovery.
3 sets of 30 second jumps, side to side with1 minute recovery.
3 sets of 30 second jumps, 1 minute recovery.