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VERTASHOCK PRE-SHOCK PHASE
DAY 1 SEIS. REPS,” REST.
DYNAMIC WARMUP
AROUND THE SQUARE SETS AFULLROTATIONS || 90SECS
TUCK JUMPS 2SETS 10JUMPS 1208ecs
HORIZONTAL BOUNDS 3SeTs 15 EACH SIDE 120 SECS
180 SOUT JUMPS 3SETS 10JUMPS g0 secs
cL DOWN
pees
DYNAMIC WARM UP
LATERAL HIGH JUMPS zoumes || 90SEC
DEPTH JUMP (BOTH FEET) 8 JUMPS 120 SECS
SINGLE LEG BOX JUMPS SEACH LEG 90secs
SEATED BOX JUMPS 8 JUMPS
cool DOWN Live
ot ; REPS
SEIS
DYNAMIC WARM UP
UPHILL SPRINTS
UPAILL saUAT umes ae ini
CLAP PUSH UP
V-UP TOE TOUCHES | 10 PUSHUPS 50SECS
MED BALL TWISTS 1 Sa bostcs
\ | 30sec 0 SECS
COOL DOWN CH
DAY 4
RECOVERYCo
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VERT, SHOCK — PRE-SHOCK PHASE
DAY 5
ns nS pes
DYNAMIC WARM UP
AROUND THE SQUARE SETS AFULLROTATIONS || 90SE¢s
TUCK JUMPS 2SETS 10,UMPs 120sets
HORIZONTAL BOUNDS aSETS 15 EACH SIDE 120 Sees
180 SQUAT JUMPS SETS 10uMes 0 Secs
ODL DOWN STAT
DAY 6 ae EE TT
COVNAMIC WARM UP |
LATERAL HIGH JUMPS SETS 20s =| | SECS
DEPTH JUMP (BOTH FEET] SETS 8 JUMPS 120 secs
SINGLE LEG BOX JUMPS 2seTS SEACH LEG 0 SECS
SEATED BOX JUMPS SETS 8,JUMPS |} 120 sees
‘cool DOWN
DAY 7 il
SEIS EPS
DYNAMIC WARM UP
UPHILL SPRINTS ASETS 20 METERS 120 SECS
UPHILL SQUAT JUMPS SETS TSJUMPS 90 SECS
CLAP PUSH UP 2SETS 10 PUSHUPS 50 SECS
AUP TOE TOUCHES SETS 15 V-UPS G0 SECS
‘MED BALL TWISTS SETS 30 SECS BO SECS,
COOL DOWN