VERT SHOCK

pre-shock SHock Phase Week 2 wee 1

day 1
Recovery
*Thincpro Jump Like Justin workout (Optional)

day 2 sets reps rest

dynamic warm up
Around the square 3 sets 4 full rotations 60-90 secs
tuck jumps 2 sets 10-12 jumps 90-120 secs
Horizontal Bounds 3 sets 15 each side 90-120 secs
180 Squat Jumps 3 sets 10 jumps 60-90 secs
Split Jumps 3 sets 12 jumps 90-120 secs
Cool Down

day 3 sets reps rest

dynamic warm up
Lateral High Jumps 3 sets 20 Jumps 60-90 secs
Depth Jump (Both Feet) 3 sets 8 jumps 90-120 secs
Single Leg Box Jumps 2 sets 8 Each leg 90 secs
Seated Box Jumps 3 sets 8 jumps 90-120 secs
cool down

day 4 sets reps rest

Body Holds (3 ways) 3 sets 30 Secs Each 30 secs

Side Crunches 3 sets 20 Each side 1 min
Leg Raises 3 sets 15 Raises 45 secs
Supermans 3 sets 10 Supermans 2 min
*Thincpro Jump Like Justin workout (Optional)

page 1 thincpro.com
 VERT SHOCK
pre-shock SHock Phase Week 2 wee 1

day 5 sets reps rest

dynamic warm up
uphill sprints 4 sets 20 Meters 120 secs
uphill squat jumps 3 sets 15 jumps 90 secs
clap push ups 2 sets 10 pushups 50 secs
v-up toe touches 3 sets 15 V-ups 60 secs
med ball twists 3 sets 30 secs 60 secs
*Thincpro Jump Like Justin workout (Optional)
Cool Down

day 6 sets reps rest

dynamic warm up
Around the square 3 sets 4 Full Rotations 60-90 secs
tuck jumps 2 sets 10-12 jumps 90-120 secs
horizontal bounds 3 sets 15 each side 90-120 secs
180 squat jumps 3 sets 10 jumps 60-90 secs
split jumps 3 sets 12 jumps 90-120 secs
cool down

day 7
Recovery
*Thincpro Jump Like Justin workout (Optional)

page 2 thincpro.com
 VERT SHOCK
pre-shock SHock Phase Week 3 wee 1

day 1 sets reps rest

dynamic warm up
Lateral High Jumps 3 sets 20 jumps 60-90 secs
Depth Jump (Both Feet) 3 sets 8 jumps 90-120 secs
Single leg box jumps 2 sets 8 each leg 90 secs
Seated box jumps 3 sets 8 jumps 90-120 secs
*Thincpro Jump Like Justin workout (Optional)
Cool Down

day 2 sets reps rest

dynamic warm up
uphill sprints 4 sets 20 meters 120 secs
uphill squat jumps 3 sets 15 jumps 90 secs
clap push up 2 sets 10 pushups 50 secs
v-up toe touches 3 sets 15 v-ups 60 secs
med ball twists 3 sets 30 secs 60 secs
cool down

day 3 sets x reps reps rest

body hols (3 ways) 3 sets 30 Secs Each 30 secs

side crunches 3 sets 20 each side 1 min
leg raises 3 sets 15 raises 45 secs
supermans 3 sets 10 supermans 2 mins
*Thincpro Jump Like Justin workout (Optional)

page 1 thincpro.com
 VERT SHOCK
pre-shock SHock Phase Week 3 wee 1
day 4 sets reps rest
dynamic warm up
around the square 3 sets 4 full rotations 60-90 secs
tuck jumps 2 sets 10-12 jumps 90-120 secs
horizontal bounds 3 sets 15 each side 90-120 secs
180 squat jumps 3 sets 10 jumps 60-90 secs
split jumps 3 sets 12 jumps 90-120 secs
Cool Down

day 5 sets reps rest

dynamic warm up
Lateral High Jumps 3 sets 20 jumps 60-90 secs
Depth Jump (Both Feet) 3 sets 8 jumps 90-120 secs
Single leg box jumps 2 sets 8 each leg 90 secs
Seated box jumps 3 sets 8 jumps 90-120 secs
*Thincpro Jump Like Justin workout (Optional)
Cool Down

day 6
recovery
*Thincpro Jump Like Justin workout (Optional)

day 7 sets reps rest

dynamic warm up
uphill sprints 4 sets 20 meters 120 secs
uphill squat jumps 3 sets 15 jumps 90 secs
clap push up 2 sets 10 pushups 50 secs
v-up toe touches 3 sets 15 v-ups 60 secs
med ball twists 3 sets 30 secs 60 secs
cool down

page 2 thincpro.com
 VERT SHOCK
pre-shock SHock Phase Week 4 wee 1
day 1
recovery
*Thincpro Jump Like Justin workout (Optional)

day 2 sets reps rest

dynamic warm up
around the square 3 sets 4 full rotations 60-90 secs
tuck jumps 2 sets 10-12 jumps 90-120 secs
horizontal bounds 3 sets 15 each side 90-120 secs
180 squat jumps 3 sets 10 jumps 60-90 secs
split jumps 3 sets 12 jumps 90-120 secs
Cool Down

day 3 sets reps rest

dynamic warm up
Lateral High Jumps 3 sets 20 jumps 60-90 secs
Depth Jump (Both Feet) 3 sets 8 jumps 90-120 secs
Single leg box jumps 2 sets 8 each leg 90 secs
Seated box jumps 3 sets 8 jumps 90-120 secs
*Thincpro Jump Like Justin workout (Optional)
Cool Down

day 4 sets X reps reps rest

Body Holds (3 ways) 3 sets 30 secs each 30 secs

Side Crunches 3 sets 20 each side 1 min
Leg Raises 3 sets 15 raises 45 secs
Supermans 3 sets 10 supermans 2 mins

page 1 thincpro.com
 VERT SHOCK
pre-shock SHock Phase Week 4 wee 1
day 5 sets reps rest
dynamic warm up
uphill sprints 4 sets 20 meters 120 secs
uphill squat jumps 3 sets 15 jumps 90 secs
Clap Push up 2 sets 10 pushups 50 secs
V-up Toe Touches 3 sets 15 v-ups 60 secs
Med Ball Twists 3 sets 30 secs 60 secs
*Thincpro Jump Like Justin workout (Optional)
Cool Down

day 6 sets reps rest

dynamic warm up
around the square 3 sets 4 full rotations 60-90 secs
tuck jumps 2 sets 10-12 jumps 90-120 secs
horizontal bounds 3 sets 15 each side 90-120 secs
180 squat jumps 3 sets 10 jumps 60-90 secs
split jumps 3 sets 12 jumps 90-120 secs
Cool Down

day 7
recovery
*Thincpro Jump Like Justin workout (Optional)

page 2 thincpro.com
 VERT SHOCK
pre-shock SHock Phase Week 5 wee 1
day 1 sets reps rest
dynamic warm up
Lateral High Jumps 3 sets 20 jumps 60-90 secs
Depth Jump (Both Feet) 3 sets 8 jumps 90-120 secs
Single leg box jumps 2 sets 8 each leg 90 secs
Seated box jumps 3 sets 8 jumps 90-120 secs
Cool Down

day 2
recovery
*Thincpro Jump Like Justin workout (Optional)

day 3 sets reps rest

dynamic warm up
uphill sprints 4 sets 20 meters 120 secs
uphill squat jumps 3 sets 15 jumps 90 secs
Clap Push up 2 sets 10 pushups 50 secs
V-up Toe Touches 3 sets 15 v-ups 60 secs
Med Ball Twists 3 sets 30 secs 60 secs
Cool Down

day 4 sets X reps reps rest

Body Holds (3 ways) 3 sets 30 secs each 30 secs

Side Crunches 3 sets 20 each side 1 min
Leg Raises 3 sets 15 raises 45 secs
Supermans 3 sets 10 supermans 2 mins
*Thincpro Jump Like Justin workout (Optional)

page 1 thincpro.com
 VERT SHOCK
pre-shock SHock Phase Week 5 wee 1
day 5 sets reps rest
dynamic warm up
around the square 3 sets 4 full rotations 60-90 secs
tuck jumps 2 sets 10-12 jumps 90-120 secs
horizontal bounds 3 sets 15 each side 90-120 secs
180 squat jumps 3 sets 10 jumps 60-90 secs
split jumps 3 sets 12 jumps 90-120 secs
Cool Down

day 6
recovery
*Thincpro Jump Like Justin workout (Optional)

day 7
recovery
*Thincpro Jump Like Justin workout (Optional)

page 2 thincpro.com
 VERT SHOCK
pre-shock SHock Phase Week 6 wee 1
day 1 sets reps rest
dynamic warm up
Lateral High Jumps 3 sets 20 jumps 60-90 secs
Depth Jump (Both Feet) 3 sets 8 jumps 90-120 secs
Single leg box jumps 2 sets 8 each leg 90 secs
Seated box jumps 3 sets 8 jumps 90-120 secs
Cool Down

day 2
recovery
*Thincpro Jump Like Justin workout (Optional)

day 3 sets reps rest

dynamic warm up
uphill sprints 4 sets 20 meters 120 secs
uphill squat jumps 3 sets 15 jumps 90 secs
Clap Push up 2 sets 10 pushups 50 secs
V-up Toe Touches 3 sets 15 v-ups 60 secs
Med Ball Twists 3 sets 30 secs 60 secs
Cool Down

day 4 sets X reps reps rest

Body Holds (3 ways) 3 sets 30 secs each 30 secs

Side Crunches 3 sets 20 each side 1 min
Leg Raises 3 sets 15 raises 45 secs
Supermans 3 sets 10 supermans 2 mins
*Thincpro Jump Like Justin workout (Optional)

page 1 thincpro.com
 VERT SHOCK
pre-shock SHock Phase Week 6 wee 1
day 5 sets reps rest
dynamic warm up
around the square 3 sets 4 full rotations 60-90 secs
tuck jumps 2 sets 10-12 jumps 90-120 secs
horizontal bounds 3 sets 15 each side 90-120 secs
180 squat jumps 3 sets 10 jumps 60-90 secs
split jumps 3 sets 12 jumps 90-120 secs
Cool Down

day 6
recovery
*Thincpro Jump Like Justin workout (Optional)

day 7
recovery
*Thincpro Jump Like Justin workout (Optional)

page 2 thincpro.com
 VERT SHOCK
pre-shock SHock Phase Week 7 wee 1
day 1
recovery
*Thincpro Jump Like Justin workout (Optional)

day 2 sets reps rest

dynamic warm up
around the square 3 sets 4 full rotations 60-90 secs
tuck jumps 2 sets 10-12 jumps 90-120 secs
horizontal bounds 3 sets 15 each side 90-120 secs
180 squat jumps 3 sets 10 jumps 60-90 secs
split jumps 3 sets 12 jumps 90-120 secs
Cool Down

day 3 sets reps rest

dynamic warm up
Lateral High Jumps 3 sets 20 jumps 60-90 secs
Depth Jump (Both Feet) 3 sets 8 jumps 90-120 secs
Single leg box jumps 2 sets 8 each leg 90 secs
Seated box jumps 3 sets 8 jumps 90-120 secs
*Thincpro Jump Like Justin workout (Optional)
Cool Down

day 4 sets X reps reps rest

Body Holds (3 ways) 3 sets 30 secs each 30 secs

Side Crunches 3 sets 20 each side 1 min
Leg Raises 3 sets 15 raises 45 secs
Supermans 3 sets 10 supermans 2 mins

page 1 thincpro.com
 VERT SHOCK
pre-shock SHock Phase Week 7 wee 1
day 5 sets reps rest
dynamic warm up
uphill sprints 4 sets 20 meters 120 secs
uphill squat jumps 3 sets 15 jumps 90 secs
Clap Push up 2 sets 10 pushups 50 secs
V-up Toe Touches 3 sets 15 v-ups 60 secs
Med Ball Twists 3 sets 30 secs 60 secs
*Thincpro Jump Like Justin workout (Optional)
Cool Down

day 6 sets reps rest

dynamic warm up
around the square 3 sets 4 full rotations 60-90 secs
tuck jumps 2 sets 10-12 jumps 90-120 secs
horizontal bounds 3 sets 15 each side 90-120 secs
180 squat jumps 3 sets 10 jumps 60-90 secs
split jumps 3 sets 12 jumps 90-120 secs
Cool Down

day 7
recovery
*Thincpro Jump Like Justin workout (Optional)

page 2 thincpro.com