Gym 3:
This is going to be your max effort session.  
 
You will do your normal dynamic warm up before the session
 
Superset 1:  1-2min rest
Leg scissors 3x15 reps
Weighted tuck jumps 3x4 reps (if no weights are available do workout without weights)
 
Superset 2: 1-2min rest
Crunches 3x20
Single leg long jumps but land single leg and rest after each one 3x4 reps
 
Weighted riders:  Trap bar deadlift - Maximal effort for 4x4 reps.  Push yourself, monitor your weight and try to do up each week!
 
No weight riders:  Pause jump squats - Go down, hold for 5 seconds, jump up as high as you can, repeat for 5 reps.  You will do 4 sets total
 
Weighted riders: Box Squats - Your standard base building BMX exercise!  Go high in weights but form is key!  Don’t hurt yourself, go to what  you can handle.  Do 5x2 reps with 2-3min rest
 
No weight riders: Standing iso lunge holds.  Go down into a deep lunge position and hold for 45 seconds on each side.  You will do 4 sets of that.
 
All riders:  We will finish with some hamstring work.  Movement is the same weather you are using weights or not.  Finish with some RDL’s and 3 sets of 10 reps at moderate to hard weight.  Should be feeling it towards the end of the exercise.