KEYS:

• This workout focuses on your lower body strength and power

• Emphasize moving every weight under control with perfect form
• Use weights that allow you to complete every rep on every
OFF-SEASON set with perfect form

WORKOUT #1
*When you see the prefix “1A or 1B”or similar, this refers to a superset.
Perform each exercise in the series in a circuit, with no rest between each exercise (unless noted otherwise),
until all sets and reps are completed.

1. Warmup

5
1 2 3 4

7 8 9 10

11 12 13 14 15

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 2

2. Jump Rope Circuit

1 2 3 4 5 6

7 8 9 10 11

3. Back Squats 4 x 6
- Take a shoulder-width stance with the bar
on your shoulders
- Push your butt back and squat down under
control. Emphasize "pulling" yourself down
into the squat. As soon as you reach the
bottom, explode back up as fast as you
can, completing the movement.
- Perform 4 sets of 6 repetitions with a weight
that you can complete all sets and reps with.
Rest roughly 2 minutes between sets.

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 3

4A. Reverse Lunge

With Knee Lift x 8
each leg
- Hold a dumbbell in each hand (or a barbell
across your shoulders if you prefer). Step one
leg back into a lunge, then come back to
the starting position and repeat with the
other leg. Alternate between legs for 8 reps
on each side.

4B. Swiss Ball

Rollouts x 15
- Position your forearms on a swiss ball
before extending your body forwards,
keeping your abs and glutes tight. Repeat
for 15 repetitions.

* Repeat circuit 3 times with 30 seconds of rest between exercises

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 4

5A. Single Leg RDL x 10

- Standing on one leg while holding a dumbbell
in each hand, push your hips back and lower
your upper body until you feel a stretch in your
hamstring. Squeeze your gluts, and return to
the starting position before repeating the
movement for 10 repetitions.

5B. Swiss Ball Pikes x 15

- Take a pushup position with your lower
legs resting on a swiss ball. Pull your knees
to your chest, keeping your abs tight. Repeat
for 15 repetitions.

* Repeat circuit 3 times with 30 seconds of rest between exercises

©Copyright Taylor Allan Training LTD. All Rights Reserved.

 5

6. Cooldown

1 2 3 4

5 6 7 8

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