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AIR ALERT III PROGRESS CHART

WEEK 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
DATE
HEIGHT
AIR ALERT III WORKOUT CHART (ODD WEEKS)
ODD NUMBERED WEEKS ARE TO BE DONE ON MONDAY-WEDNESDAY-FRIDAY
ONLY
Squat Hops
Week Leap Ups
Calf Raises Step Ups
Thrust Ups Burnouts
(wed)
sets

reps

sets

reps

sets

reps

sets

reps

sets

reps

sets

reps

20

10

10

15

100

15

25

20

15

25

300

20

25

30

20

35

250

25

30

40

25

50

350

25

50

50

30

70

300

30

11 6

50

30

35

90

275

30

13

DO NOT DO AIR ALERT 3 IT IS IMPORTANT THAT YOU REST


YOUR LEGS DURING WEEK 13!!!!!!!

15 4

100

50

50

100

500

50

AIR ALERT III WORKOUT CHART (EVEN WEEKS)


EVEN NUMBERED WEEKS ARE TO BE DONE ON TUESDAY-WEDNESDAYTHURSDAY ONLY
Squat Hops
Week Leap Ups
Calf Raises Step Ups
Thrust Ups Burnouts
(wed)
sets

reps

sets

reps

sets

reps

sets

reps

sets

reps

sets

reps

20

15

15

20

200

20

30

25

20

30

200

20

50

35

25

40

300

30

50

45

30

60

200

25

10 5

40

55

35

80

250

30

12 4

75

35

40

100

300

30

14 3

30

30

20

30

250

20