Gym 2:
Dynamic warm up, and 5 min pedal around
 
5 min balance training
 
Superset 1:  3 rounds of each, 1 min rest between.
Dumbbell bench press - 10 reps
Toe Touches - 20 reps
 
Superset 2:  3 rounds of each, 1 min rest between.
Dumbbell row - 10 reps
Leg scissors - 20 reps
 
Superset 3:  3 rounds of each, 1 min rest between.
Band hamstring curls - 30 reps
Weighted standing side crunch - 15 each side 
 
Seated box jumps - 4x2 max height 
 
Single leg jumps - multiple response 3x 4 reps
 
Max Strength lift.  We will focus on building max strength on this lift.  Each week the goal is to add weight
Box squat 
Wk 1 4x4 reps
Wk 2 4x3 reps
Wk 3 4x2 reps
Wk 4 4x2 reps
 
Front lunges - Higher rep work 
3 sets of 8 reps on each leg.  Higher rep work but still try to do as much weight as you can.