Notes
2 sets of double leg 24 reps with 15kg. Legs straight and pointed in 20%. After sets, 45 isometric hold, no weight.
1 set of single leg 24 reps with 5kg. Legs straight and pointed in 20%. After set, 45 isometric hold, no weight.
2 sets of double leg 24 reps with 15kg. Legs bent and pointed straight. After sets, 45 isometric hold, no weight.
3 sets of 30 second jumps, back and forth with 30-45 sec recovery.
3 sets of 30 second jumps, side to side with 30-45 sec recovery.
3 sets of 30 second jumps, 30-45 sec recovery.
I tried to do single leg jumps, but the top of my right knee was sore.
3 x 12 one leg seated calf raise. 32.5kg with 1 minute recovery. Did both legs.