Introduction

Welcome to The Lost Breed’s 2-Week Home Plyometric Workout, this 2-Week

program is specifically designed to do in the comfort of your own home
(NO GYM REQUIRED).

We understand that going to the gym can be a bit tedious sometimes to try
and fit into your daily regimen.

This is why we created a program that’s designed to increase your vertical,
get you jumping higher, and increase your overall athleticism without leaving
your home or without the need of any equipment.

What should you do after the two weeks?

Two weeks isn’t enough for you to experience complete results therefore, this
program is a segue to the Intro to Flight School and to our 8-week Flight
School program.

Along with unique plyometric exercises there are exceptional abdominal
workouts included in the program as well!

If you have any questions or are a bit confused on how to perform any of the
exercises listed in the program be sure to check out our YouTube channel.

Alternative Exercises

-10-15 Yard Sprints: if you’re in a tight area I would suggest

run in place as fast as you can for 5-10 Seconds.
-Lateral Hurdles: If you don’t have small hurdles
use a similar object to jump over laterally.

Rest Time?

Suggested rest time between sets is anywhere from 30-90 seconds.

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 WEEK 1

Monday
10-15 Yard Sprints (4 Sets)
10 Lateral Jumps (3 Sets)
6 Single Leg Butt Kicks Each Leg (3 Sets)
8 Tuck Jumps (3 Sets)
8 Squat Jumps (3 Sets)

Tuesday
20 Second Foot Fires (4 Sets)
12 Split Jumps (3 Sets)
8 Tuck Jumps (3 Sets)
6 Broad Jumps (3 Sets)
20 Alternating Foot Taps (3 Sets)

Wednesday
Abs/Stretch/Recover
Ab Circuit (4 Total Sets)
30 Crunches/30 Second Plank/ 20 Leg Raises

Thursday
10-15 Yard Sprints (4 Sets)
6 Kneeling Jumps (3 Sets)
6 Broad Jumps (3 Sets)
6 Lateral Bounds Each Side (3 Sets)
20 Second Foot Fires (4 Sets)

Friday
10 Lateral Hurdles (4 Sets)
6 Kneeling Tuck Jumps (3 Sets)
6 Broad Jumps (3 Sets)
8 180 Jumps (3 Sets)
12 Split Jumps (3 Sets)
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 Saturday
Abs/Stretch/Recover
Ab Circuit (4 Total Sets)
30 Ab Twists/24 Alternating Shoulder Taps/20 Single Leg V-Ups

Sunday
20 High Knees X 10 Lateral Hurdles (4 Total Sets)
6 Kneeling Jumps X 6 Single Leg Butt Kicks Each Side (4 Total Sets)
Broad Jump Into Vertical Jumps (4 Sets of 6)
12 Split Jumps X 20 Alternating Foot Taps (4 Sets)

WEEK 2

Monday
10-15 Yard Sprints (4 Sets)
8 180 Jumps X 6 Lateral Bounds Each Side (4 Sets)
6 Kneeling Tuck Jumps (4 Sets)
6 Broad Jumps X 20 Alternating Foot Taps (4 Sets)
20 Second Foot Fires (4 Sets)

Tuesday
Abs/Stretch/Recover
Ab Circuit (4 Total Sets)
20 Leg Raises/30 Second 6 Inch Holds/20 Plank Crunches

Wednesday
20 Alternating Foot Taps X 10 Squat Jumps (4 Sets)
Lateral Bound Into Broad Jump (4 Sets of 6)
Hurdle Into Tuck Jump (4 Sets of 6)
6 Single Leg Butt Kicks Each Leg (4 Sets)
10 Lateral Hurdles x 20 Second Foot Fires (4 Sets)



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 Thursday
10-15 Yard Sprints (4 Sets)
12 Split Jumps (4 Sets)
Lateral Bound Into Tuck Jump Into Broad Jump (4 Sets of 6)
6 Kneeling Tuck Jumps (4 Sets)
10 Lateral Hurdles X 20 Second Foot Fires (4 Sets)

Friday
Abs/Stretch/Recover
Ab Circuit (4 Total Sets)
30 V-Ups/30 Second Plank/30 Ab Twists

Saturday
20 Alternating Foot Taps X 10 Squat Jumps (4 Sets)
Broad Jump Into Tuck Jump (4 Sets of 6)
Kneeling Tuck Jump Into Broad Jump (4 Sets of 6)
6 Lateral Bounds Each Side (4 Sets)
6 Hands Behind Back Kneeling Jumps X 20 Second Foot Fires (4 Sets)

Sunday
10-15 Yard Sprints (4 Sets)
Kneeling Broad Jump Into Tuck Jump (4 Sets of 6)
12 Split Jumps X 6 Vertical Jumps (4 Sets)
Lateral Hurdle Into 1-Leg Broad Jump (4 Sets of 6)
8 180 Jumps X 20 Alternating Foot Taps (4 Sets)











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 Conclusion

Thank you for completing our 2-Week Home Plyometric Workout, we hope you
enjoyed it. We now encourage you to move onto our Intro to Flight School and
also our 8-Week program, Flight School.

We want to congratulate you for all your dedication, commitment, and hard
work. However, this is just the beginning. These two weeks have been used to
introduce you to the various exercises and the type of training you will be
experiencing as you continue throughout our jump programs. Thank you for all
your support; it’s a family thing!


Advance to these programs now to maximize your results!































Advance Now!
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Flight School Bundle

Fight School

- 8 Weeks of Unique Plyometric Workouts
Designed to Improve your Explosiveness and
Overall Jumping Ability
- Correct Jumping Techniques and Form
- Exclusive Tips On How To Take Your Vertical
To The Next Level
- Full Stretching Guide
Included

**BONUS 8-WEEK LEG PROGRAM

INCLUDED**
(limited time only)

- For a limited time only we are including a

Bonus 8-week weight-training program to
compliment the plyometric workouts in Flight
School!

Advance Now!
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DISCLAMIER
The Lost Breed strongly recommends that you consult with your
physician before beginning any exercise program. You should be in
good physical condition and be able to participate in the exercises.
If you choose to follow The Lost Breed’s program without
consulting your physician, you are doing so at your own risk. Adult
supervision is highly recommended for participants below the age
of 14.
You should understand that when participating in any exercise or
exercise program, there is the possibility of physical injury. If you
engage in this jump program, you agree that you do so at your own
risk. You are voluntarily participating in these activities, assuming
all risk of injury to yourself, and agreeing to release and discharge
The Lost Breed from any and all claims or causes of action, known or
unknown, arising out of The Lost Breed’s negligence.

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