BUNNIES PRO JUMP PROGRAM

LEVEL 1
WEEK 1

WORKOUT SETS REPS REST

Warm Up 1 Set 5 Minutes 45 Seconds

Forward & Back Line Hops 3 Sets 25 Reps 45 Seconds

DAY 1 Jump Squats

Lateral Line Hops

3 Sets

3 Sets
10-12 Reps

25 Reps
45 Seconds

45 Seconds

Cool Down 1 Set 5 Minutes No Rest

Warm Up 1 Set 5 Minutes 45 Seconds

Hopscotch Forward & Back 3 Sets 25 Reps 45 Seconds

DAY 2
Tuck Jumps 3 Sets 10-12 Reps 45 Seconds

Cool Down 1 Set 5 Minutes No Rest

Warm Up 1 Set 5 Minutes 45 Seconds

Heel Touch 3 Sets 20 Reps (Each Side) 45 Seconds

DAY 3
Hip Hinge (Good Morning) 3 Sets  8-10 Reps 45 Seconds

Cool Down 1 Set 5 Minutes No Rest

DAY 4 Rest Day Rest Day Rest Day Rest Day

Warm Up 1 Set 5 Minutes 45 Seconds

High Knees 3 Sets 40 Reps 45 Seconds

DAY 5
Frog Jumps 3 Sets 10-12 Reps 45 Seconds

Seated Single Leg Squats 3 Sets (Each Leg) 8-10 Reps 60 Seconds

Cool Down 1 Set 5 Minutes No Rest

 PHASE 1
BUILDING THE BASE
WEEK 1

WORKOUT SETS REPS REST

Warm Up 1 Set 5 Minutes 45 Seconds

Sprints 4 Sets 1 Rep of 30 Yard Sprints 45 Seconds

DAY 6 Jump Squats

Cool Down
2 Sets

1 Set
6-8 Reps

15 Minutes
60 Seconds

No Rest

DAY 7 Rest Day Rest Day Rest Day Rest Day

 BUNNIES PRO JUMP PROGRAM
LEVEL 1
WEEK 2

WORKOUT SETS REPS REST

Warm Up 1 Set 5 Minutes 45 Seconds

Forward & Back Line Hops 3 Sets 25 Reps 45 Seconds

DAY 1 Jump Squats

Lateral Line Hops

3 Sets

3 Sets
10-12 Reps

25 Reps
45 Seconds

45 Seconds

Cool Down 1 Set 5 Minutes No Rest

Warm Up 1 Set 5 Minutes 45 Seconds

Hopscotch Forward & Back 3 Sets 25 Reps 45 Seconds

DAY 2
Tuck Jumps 3 Sets 10-12 Reps 45 Seconds

Cool Down 1 Set 5 Minutes No Rest

Warm Up 1 Set 5 Minutes 45 Seconds

Heel Touch 3 Sets 20 Reps (Each Side) 45 Seconds

DAY 3
Hip Hinge (Good Morning) 3 Sets  8-10 Reps 45 Seconds

Cool Down 1 Set 5 Minutes No Rest

DAY 4 Rest Day Rest Day Rest Day Rest Day

Warm Up 1 Set 5 Minutes 45 Seconds

High Knees 3 Sets 40 Reps 45 Seconds

DAY 5
Frog Jumps 3 Sets 10-12 Reps 45 Seconds

Seated Single Leg Squats 3 Sets (Each Leg) 8-10 Reps 60 Seconds

Cool Down 1 Set 5 Minutes No Rest

 PHASE 1
BUILDING THE BASE
WEEK 2

WORKOUT SETS REPS REST

Warm Up 1 Set 5 Minutes 45 Seconds

Sprints 4 Sets 1 Rep of 30 Yard Sprints 45 Seconds

DAY 6 Jump Squats

Cool Down
2 Sets

1 Set
6-8 Reps

15 Minutes
60 Seconds

No Rest

DAY 7 Rest Day Rest Day Rest Day Rest Day