Monday Group Strength and Conditioning


-1 min jog in place

-10 cat cow

-20 double leg deficit calf raises

-10 arms overhead squat


4 min Tabata jumprope as follows

-single skip

-side to side  bunny hop

-forward and back with feet together

-scissor step forward back

-in & out jumping jack style

-high knees

-butt kickers

-cross overs

-double unders


-10 single leg deficit calf raises each side

-10 deep lunges

-10 side to side squat

-10 pike squat

-10 lunges

-10 easy squat jumps

-10 deck squats

-10 alternating single leg deck squats

-10 single leg deficit calf raises each side





-8 jumps for height

-rest 2  min.


Do not rebound on these jumps. But don’t pause between jumps either. Think of them like squat jumps but there is no depth requirement on the squat. You can use a power or deep squat according to your preference. Make each jump like you are going to dunk in a slam dunk competition.

Use the first few jumps as a test. If you feel pain in shoulders or back then cross arms in front of your chest the whole time. Otherwise it helps to reach for a high target.  If this seems too easy, then jump higher on each rep.

Take the full 2 minutes to rest.




-8 lateral box negative with step up. Each side

-2 min rest

Do on one leg before you start the other leg. After rest, you can change which leg you start on if you like. Try your “weak leg” first on the first set

Start standing on a box or ledge or stool with one leg off the edge of the box. Lower like a pistol under control while keeping the toes of the non working leg dorsiflexed. Try to only rest your non working heel on the ground and avoid using your calf, foot or toe to push off.


Scale using a partial range single leg squat where you sit on to a box or chair





-8 single leg glute bridges each side

-rest 1 min between sets

Do 8 on one side before switching legs

If this is too easy, squeeze harder at the top of each rep. Go for range of motion and make sure you don’t rotate to one side.





-6 reverse hyperextensions

-rest 2 min


Scale by widening the width of your straddle. Hardest version will be to keep legs together.

If this is too easy, then squeeze harder at the top of each extension. a bench or a table works well for this. Place a pillow or some clothes under your hips if the table hurts you.




-12 single leg deficit calf raises each side.

-rest 2 min between sets




-1 min straddle stretch

-1 min couch stretch each side

-1 min pike stretch. (try seated pike if you have back pain)”

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