edoc.site_shock-phase.pdf

Vpre-shock ERT SHOCK

SHock Phase Week 2 wee 1

day 1 Recovery *Thincpro Jump Like Justin workout (Optional)

day 2

sets

reps

rest

dynamic warm up Around the square

3 sets

tuck jumps

2 sets

Horizontal Bounds

3 sets 3 sets

4 full rotations 10-12 jumps 15 each side 10 jumps

3 sets

12 jumps

180 Squat Jumps Split Jumps Cool Down

day 3

reps

sets

60-90 secs 90-120 secs 90-120 secs 60-90 secs 90-120 secs

rest

dynamic warm up Lateral High Jumps

3 sets

20 Jumps

Depth Jump (Both Feet)

3 sets

8 jumps

Single Leg Box Jumps

2 sets

8 Each leg

Seated Box Jumps cool down

3 sets

8 jumps

60-90 secs 90-120 secs 90 secs 90-120 secs

day 4 sets

reps

rest

Body Holds (3 ways) Side Crunches

3 sets

30 Secs Each

30 secs

3 sets

20 Each side

1 min

Leg Raises

3 sets

15 Raises

45 secs

Supermans *Thincpro Jump Like Justin workout (Optional)

3 sets

10 Supermans

2 min

page 1

thincpro.com

Vpre-shock ERT SHOCK day 5

SHock Phase Week 2 wee 1

sets

reps

rest

dynamic warm up uphill sprints

4 sets

20 Meters

uphill squat jumps

3 sets

clap push ups

2 sets 3 sets

15 jumps 10 pushups 15 V-ups

3 sets

30 secs

v-up toe touches med ball twists *Thincpro Jump Like Justin workout (Optional) Cool Down

day 6

reps

sets

120 secs 90 secs 50 secs 60 secs 60 secs

rest

dynamic warm up Around the square

3 sets

4 Full Rotations

tuck jumps

2 sets

10-12 jumps

90-120 secs

horizontal bounds

3 sets 3 sets 3 sets

15 each side

90-120 secs

10 jumps 12 jumps

60-90 secs 90-120 secs

180 squat jumps split jumps cool down

60-90 secs

day 7 Recovery *Thincpro Jump Like Justin workout (Optional)

page 2

thincpro.com

Vpre-shock ERT SHOCK day 1

SHock Phase Week 3 wee 1

sets

reps

rest

dynamic warm up Lateral High Jumps

3 sets

20 jumps

Depth Jump (Both Feet)

3 sets

Single leg box jumps

2 sets 3 sets

8 jumps 8 each leg 8 jumps

Seated box jumps *Thincpro Jump Like Justin workout (Optional) Cool Down

day 2

reps

sets

60-90 secs 90-120 secs 90 secs 90-120 secs

rest

dynamic warm up uphill sprints

4 sets

20 meters

120 secs

uphill squat jumps

3 sets

15 jumps

90 secs

clap push up

2 sets 3 sets 3 sets

10 pushups

50 secs

15 v-ups 30 secs

60 secs 60 secs

v-up toe touches med ball twists cool down

day 3

sets x reps

body hols (3 ways) side crunches

3 sets

leg raises

3 sets 3 sets

supermans *Thincpro Jump Like Justin workout (Optional)

page 1

3 sets

reps

rest

30 Secs Each 20 each side 15 raises 10 supermans

30 secs 1 min 45 secs 2 mins

thincpro.com

Vpre-shock ERT SHOCK day 4

SHock Phase Week 3 wee 1 sets

reps

dynamic warm up around the square

3 sets

tuck jumps

2 sets

horizontal bounds 180 squat jumps split jumps Cool Down

3 sets 3 sets 3 sets

day 5

sets

4 full rotations 10-12 jumps 15 each side 10 jumps 12 jumps

reps

dynamic warm up Lateral High Jumps

3 sets

Depth Jump (Both Feet)

3 sets

Single leg box jumps

2 sets 3 sets

Seated box jumps *Thincpro Jump Like Justin workout (Optional) Cool Down

rest

60-90 secs 90-120 secs 90-120 secs 60-90 secs 90-120 secs

rest

20 jumps 8 jumps 8 each leg 8 jumps

60-90 secs 90-120 secs 90 secs 90-120 secs

day 6 recover y

*Thincpro Jump Like Justin workout (Optional)

day 7

reps

sets

rest

dynamic warm up uphill sprints

4 sets

20 meters

uphill squat jumps

3 sets

15 jumps

120 secs 90 secs

clap push up

2 sets 3 sets 3 sets

10 pushups

50 secs

15 v-ups 30 secs

60 secs 60 secs

v-up toe touches med ball twists cool down

page 2

thincpro.com

Vpre-shock ERT SHOCK

SHock Phase Week 4 wee 1

day 1 er y ecover recov

*Thincpro Jump Like Justin workout (Optional)

day 2

sets

reps

dynamic warm up around the square

3 sets

tuck jumps

2 sets

horizontal bounds 180 squat jumps split jumps Cool Down

3 sets 3 sets 3 sets

day 3

sets

rest

4 full rotations 10-12 jumps 15 each side 10 jumps 12 jumps

reps

3 sets

20 jumps

Depth Jump (Both Feet)

3 sets

Single leg box jumps

2 sets 3 sets

8 jumps 8 each leg 8 jumps

day 4

sets X reps

90-120 secs 90-120 secs 60-90 secs 90-120 secs

rest

dynamic warm up Lateral High Jumps

Seated box jumps *Thincpro Jump Like Justin workout (Optional) Cool Down

60-90 secs

reps

60-90 secs 90-120 secs 90 secs 90-120 secs

rest

Body Holds (3 ways) Side Crunches

3 sets

30 secs each

3 sets

20 each side

30 secs 1 min

Leg Raises

3 sets 3 sets

15 raises

45 secs

10 supermans

2 mins

Supermans

page 1

thincpro.com

Vpre-shock ERT SHOCK

SHock Phase Week 4 wee 1

day 5

sets

reps

dynamic warm up uphill sprints

4 sets

uphill squat jumps

3 sets

Clap Push up

2 sets 3 sets 3 sets

V-up Toe Touches Med Ball Twists *Thincpro Jump Like Justin workout (Optional) Cool Down

day 6

sets

rest

20 meters 15 jumps 10 pushups 15 v-ups 30 secs

reps

dynamic warm up around the square

3 sets

tuck jumps

2 sets

horizontal bounds 180 squat jumps split jumps Cool Down

3 sets 3 sets 3 sets

120 secs 90 secs 50 secs 60 secs 60 secs

rest

4 full rotations 10-12 jumps 15 each side 10 jumps 12 jumps

60-90 secs 90-120 secs 90-120 secs 60-90 secs 90-120 secs

day 7 ry very reco recove

*Thincpro Jump Like Justin workout (Optional)

page 2

thincpro.com

Vpre-shock ERT SHOCK

SHock Phase Week 5 wee 1

day 1

sets

reps

dynamic warm up Lateral High Jumps

3 sets

Depth Jump (Both Feet)

3 sets

Single leg box jumps

2 sets 3 sets

Seated box jumps Cool Down

rest

20 jumps 8 jumps 8 each leg 8 jumps

60-90 secs 90-120 secs 90 secs 90-120 secs

day 2 ry very reco recove

*Thincpro Jump Like Justin workout (Optional)

day 3

sets

reps

rest

dynamic warm up uphill sprints

4 sets

20 meters

uphill squat jumps

3 sets

Clap Push up

2 sets 3 sets 3 sets

15 jumps 10 pushups 15 v-ups 30 secs

V-up Toe Touches Med Ball Twists Cool Down

day 4

sets X reps

reps

120 secs 90 secs 50 secs 60 secs 60 secs

rest

Body Holds (3 ways) Side Crunches

3 sets

30 secs each

3 sets

20 each side

30 secs 1 min

Leg Raises

3 sets 3 sets

15 raises

45 secs

10 supermans

2 mins

Supermans *Thincpro Jump Like Justin workout (Optional)

page 1

thincpro.com

Vpre-shock ERT SHOCK

SHock Phase Week 5 wee 1

day 5

sets

reps

dynamic warm up around the square

3 sets

tuck jumps

2 sets

horizontal bounds 180 squat jumps split jumps Cool Down

3 sets 3 sets 3 sets

rest

4 full rotations 10-12 jumps 15 each side 10 jumps 12 jumps

60-90 secs 90-120 secs 90-120 secs 60-90 secs 90-120 secs

day 6 ry very reco recove

*Thincpro Jump Like Justin workout (Optional)

day 7 ry covery recove

*Thincpro Jump Like Justin workout (Optional)

page 2

thincpro.com

Vpre-shock ERT SHOCK

SHock Phase Week 6 wee 1

day 1

sets

reps

rest

dynamic warm up Lateral High Jumps

3 sets

20 jumps

60-90 secs

Depth Jump (Both Feet)

3 sets

90-120 secs

Single leg box jumps

2 sets 3 sets

8 jumps 8 each leg 8 jumps

Seated box jumps Cool Down

90 secs 90-120 secs

day 2 ry very reco recove

*Thincpro Jump Like Justin workout (Optional)

day 3

sets

reps

rest

dynamic warm up uphill sprints

4 sets

20 meters

uphill squat jumps

3 sets

Clap Push up

2 sets 3 sets 3 sets

15 jumps 10 pushups 15 v-ups 30 secs

V-up Toe Touches Med Ball Twists Cool Down

day 4

sets X reps

reps

120 secs 90 secs 50 secs 60 secs 60 secs

rest

Body Holds (3 ways) Side Crunches

3 sets

30 secs each

3 sets

20 each side

30 secs 1 min

Leg Raises

3 sets 3 sets

15 raises

45 secs

10 supermans

2 mins

Supermans *Thincpro Jump Like Justin workout (Optional)

page 1

thincpro.com

Vpre-shock ERT SHOCK

SHock Phase Week 6 wee 1

day 5

sets

reps

dynamic warm up around the square

3 sets

tuck jumps

2 sets

horizontal bounds 180 squat jumps split jumps Cool Down

3 sets 3 sets 3 sets

rest

4 full rotations 10-12 jumps 15 each side 10 jumps 12 jumps

60-90 secs 90-120 secs 90-120 secs 60-90 secs 90-120 secs

day 6 ry very reco recove

*Thincpro Jump Like Justin workout (Optional)

day 7 ry very reco recove

*Thincpro Jump Like Justin workout (Optional)

page 2

thincpro.com

Vpre-shock ERT SHOCK

SHock Phase Week 7 wee 1

day 1 rec recover y

*Thincpro Jump Like Justin workout (Optional)

day 2

sets

reps

dynamic warm up around the square

3 sets

tuck jumps

2 sets

horizontal bounds 180 squat jumps split jumps Cool Down

3 sets 3 sets 3 sets

day 3

sets

rest

4 full rotations 10-12 jumps 15 each side 10 jumps 12 jumps

reps

rest

dynamic warm up Lateral High Jumps

3 sets

20 jumps

Depth Jump (Both Feet)

3 sets

Single leg box jumps

2 sets 3 sets

8 jumps 8 each leg 8 jumps

Seated box jumps *Thincpro Jump Like Justin workout (Optional) Cool Down

day 4

sets X reps

60-90 secs 90-120 secs 90-120 secs 60-90 secs 90-120 secs

reps

60-90 secs 90-120 secs 90 secs 90-120 secs

rest

Body Holds (3 ways) Side Crunches

3 sets

30 secs each

3 sets

20 each side

30 secs 1 min

Leg Raises

3 sets 3 sets

15 raises

45 secs

10 supermans

2 mins

Supermans

page 1

thincpro.com

Vpre-shock ERT SHOCK

SHock Phase Week 7 wee 1

day 5

sets

reps

rest

dynamic warm up uphill sprints

4 sets

20 meters

uphill squat jumps

3 sets

Clap Push up

2 sets 3 sets 3 sets

15 jumps 10 pushups 15 v-ups 30 secs

V-up Toe Touches Med Ball Twists *Thincpro Jump Like Justin workout (Optional) Cool Down

day 6

sets

reps

dynamic warm up around the square

3 sets

tuck jumps

2 sets

horizontal bounds 180 squat jumps split jumps Cool Down

3 sets 3 sets 3 sets

120 secs 90 secs 50 secs 60 secs 60 secs

rest

4 full rotations 10-12 jumps 15 each side 10 jumps 12 jumps

60-90 secs 90-120 secs 90-120 secs 60-90 secs 90-120 secs

day 7 recover y

*Thincpro Jump Like Justin workout (Optional)

page 2

thincpro.com