Day 2 (2)

Movement Prep/Warm-up:

0a     Goblet Squat [2, 5, 1]                          5, 5, 5
              
0b     Leg Swing                                          10, 10, 10
0c     Overhead Wall Squats [2, 2, 2]           5, 5, 5
0d     Ball work on feet                                 30s, 20s, 20s

Training:
1a     Standing jump                    3-5, 5-7, 3-5, 3-5
-5, 7, 5, 5
1b     Long jump                         3-5, 5-7, 3-5, 3-5
-5, 7, 5, 5
1c     Box jump Rebound            3-5, 5-7. 3-5, 3-5
-5, 7, 5,5
-Better at these this time

2a     Lateral Jump                      3-5, 3-5, 3-5
-5, 4,4
2b     Triple Jump                       3-5, 3-5, 3-5
-5, 4, 4
-Way better at these this time. Felt more coordinated
2c     One Leg Squat                  5, 5, 5
- 5, 5, 5
-One arm support

3a     PNF Hamstrings               30s, 30s
3b     PNF Standing Split          30s, 30s
3c     Row                                  500m>4:00min, 250m>1:00min
- 500m @ 2:09...Damper set at 10.
- 250m @ 0:57

Cool-down:
4a     Stretch:
Calves, Glutes, Hip Flexors, Hamstrings, Quads, Adductors