Gym 1:
Do your dynamic warm up and if needed a 5-10 min pedal on the bike 
We will be splitting up the upper body into 2 sessions this month
 
Superset 1:
Drop push ups 5x3 reps
Crunches 5x15 reps
 
Superset 2:
Weighted Option: Bench Press 5x5 Reps
No weight option: Push ups 5x10 reps
Figure 8’s 5x5 each direction
 
Depth drop hold when landing 4x5 reps - See starting height below
WK1 - 6in below max jump height WK 2 Max jump Height WK 3 4in above max jump height WK 4 8in above max jump height  WK 5 12in above max jump height
 
Weight option: 
Trap Bar Deadlift From floor.  Goal of this is to be as explosive as possible.  Keep this is the 60-70% weight range 3x3 reps 1min rest between sets
 
No weight option:
Low box jumps - start on a low box and do 3x6 jumps
 
Weight option:
Front Box Squats - We will be focusing on more max strength with this exercise. Doing 4 sets of 3 reps going as heavy as possible for the desired sets/reps.  Also combo this with the below Non weight option, but only doing doing 2 reps 2-4min rest between sets
 
No weight option 
Box jump to straight leg landing 4 sets of 5 reps
 
Accessory work:
Weight option:
RDL’s 3x10 reps weight in a range last few reps are hard
 
No weight option:
Single leg glute Bridges: 3x10 reps each leg