JUMPRUN
Remember to complete the TRIGGER POINT SERIES & DYNAMIC WARM-UP before you begin.
JumpRun Series |
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Trigger Point Series |
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Dynamic Warm-up |
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Movement |
Length |
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Hand Walk Forward & Back |
10 yds |
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Plank |
10 seconds |
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Plank Opposites |
10 reps |
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Side Plank R&L |
10 seconds |
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Top Leg Hold R&L |
10 seconds |
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Bottom Leg Swing Through R&L |
10 seconds |
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Yoga Table |
10 seconds |
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A-Skip Arm Swing |
20 yds/20 yds |
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Backward Skip Backstroke |
20 yds/20 yds |
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Slide Arm Swing (High) |
20 yds |
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Slide Arm Swing (Low) |
20 yds |
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Squat |
10 reps |
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Transverse Squat R&L |
5 reps |
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Quad Pull / Scoop |
10 yds/10 yds |
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SL March / Euros |
10 yds/10 yds |
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Leg Raise Series |
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Leg Raise R&L |
5 reps |
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Side Raise Toe Down R&L |
5 reps |
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Bottom Leg Raise R&L |
5 reps |
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Leg Swing Series |
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Windshield Wiper R&L |
5 reps |
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Crossover R&L |
5 reps |
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Knee to Elbow R&L |
5 reps |
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IronCross |
10 reps |
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Growners |
10 reps |
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Alternate Thrust |
10 reps |
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Hip Mobility Series |
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Fire Hydrant R&L |
5 reps |
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Knee Circle R&L |
5 reps |
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Knee Circle Back R&L |
5 reps |
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Kick to the Sky R&L |
5 reps |
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Lateral Ham Reach R&L |
5 reps |
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Lateral Reach and Sit R&L |
5 reps |
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Lunge Forward / Back R&L |
5 reps |
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Side Lunge / Cross Behind R&L |
5 reps |
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Knee Hug/ A Skip |
10 yds/10 yds |
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Shin Cradle / Backward Open Skip |
10 yds/10 yds |
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Glute Activation Series |
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Clamshell R&L |
1 minute |
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Hip Thrust |
1 minute |
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Single Leg Thrust R&L |
1 minute |
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JumpRun 3x |
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Movement |
Work / Rest |
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Jumps |
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Rocket Jumps |
15 sec / 45 sec |
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Pogos Jumps |
15 sec / 45 sec |
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Split Jumps |
15 sec / 45 sec |
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Djerabakis Jumps |
15 sec / 45 sec |
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Tuck Jumps |
15 sec / 45 sec |
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Runs |
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Backward Reach Run |
10 sec / 20 sec |
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Shuffle R&L |
10 sec / 20 sec |
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Crossover R&L |
10 sec / 20 sec |
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Recovery (Walk/Jog) |
1 minute |