Air Alert II Jumping program

Week Leap Ups Calf raises Step Ups Thrust Ups Burnouts
1. 2*25 2*10 2*10 2*15 1*100
2. 1*50 2*20 2*15 2*20 1*200
3. 1*75 2*25 2*15 2*25 1*300
4. 1*75 2*30 2*20 2*30 1*400
5. 2*50 2*35 2*20 2*35 1*500
6. 1*100 2*40 2*25 2*40 1*600
7. 1*125 2*45 2*25 2*50 1*700
8. 2*75 2*50 2*30 2*60 1*800
9. 2*100 2*55 2*30 2*70 1*900
10. 2*125 2*60 2*35 2*80 1*1000
11. 2*150 2*65 2*35 2*90 1*1100
12. 2*200 2*70 2*40 2*100 1*1200

Definitions :

Leap Ups Stand with your feet shoulder width apart, and jump up looking
straight ahead. Come down about 1/4 of the way and jump right back up. This
completes one leapup.
Calf Raises Stand on something so that your heels are not touching anything,
stairs, a book etc. Go all the way up and come slowly down. Do one leg, then the other,
this completes one set.
Step Ups Get a sturdy chair or bench, put one leg on the chair, and push
yourself off the chair with your one leg. While in the air, switch legs, put the leg that
was on the ground on the bench, the leg that was on the bench on the ground. Do the
specified number of reps on each leg.
Thrust Ups Stand with your feet shoulder width apart, and lock your knees.
Then jump up just by using your calves, only bending at the ankles. As soon as your
land, go right back up. This completes one thrust ups. You can use your arms if you
want.
Burnouts Stand in the same position as thrust ups, and go up as high as your
can on your toes. Then jump up only using the sides of your thighs and your toes - you
must stay as high on your toes as possible throughout the exercise. You can use your
arms too.

Program Completing :

1. Warming up (jumping jacks, running in place)

2. Stretching
3. Leapups
4. Calf Raises
5. Stepups
6. Thrust ups
7. Burnouts
8. Cooling down. To cool down simply stretch out again at the end of the program.

Chart :
Week Monday Tuesday Wednesday Thursday Friday
1. x x x
2. x x x
3. x x x
4. x x x
5. x x x
6. x x x
7. x x x
8. x x x
9. x x x
10. x x x
11. x x x
12. x x x