Varsity Athlete
ATHLETIC EXPLOSION TRAINING
EXPLOSIVE
A program designed for the athletes who are committed to see how high they can go and are willing to
make the commitment to find out.
ANTICIPATED BENEFITS:
Explosive Athleticism
Increased Vertical Jump, Muscle Mass, Power, Speed and Agility
Tighter, Leaner Physique
Mental Toughness and Endurance
Effective Rest and Recovery
Nutritional Guidelines for Improved Performance
Injury Prevention
Improvement in Overall Ability
RELENTLESS 13
#1. Show up, work hard, and listen
#1. You don’t have to love the work, you just have to crave the results
#1. Get comfortable being uncomfortable
#1. Anyone can start something; very few people can finish
#1. When everyone else is giving up, that’s when you push yourself harder
#1. You play on two feet, you train on two feet
#1. Think “I want to” instead of “I have to”
#1. Decide what you’re willing to give up to have what you want
#1. It’s good to train hard, but better to also train smart
#1. Face failure head-on
#1. Refuse to be satisfied, because there’s always more to do
NAME_________________________________
Standing Vertical Jump
Running Vertical Jump
Full Court Sprint
Week 1_______________
Week 1_______________
Week 1______________
Week 12__________
Week 12__________
Week 12____________
Pull Up Max
Week 1_______________
Week 12__________
Push Up Max
Week 1_______________
Week 12__________
Adapted from Tim Grover’s “Jump Attack”
1
Varsity Athlete
ATHLETIC EXPLOSION TRAINING
THE PROGRAM
RULE ONE: Precisely Follow the Program
RULE TWO: Give Your Maximum Effort
SEQUENCES:
1) A pre-exhaustion move to fatigue certain muscles and to loosen the hip area
2) A combination of different muscular contractions and plyometrics
3) A stretch
PHASES:
1) FIRE: Preparing the body for flight. Training to be Relentless
2) FORCE: Taking off into the air. Training to be Powerful
3) FLIGHT: Landing and taking off again. Training to be Explosive
FOCUSED EXERCISES:
1)
2)
3)
4)
5)
6)
7)
8)
9)
Strengthen and exhaust the glutes to make quads and hamstrings work harder
Loosen the hips for longer muscles and more effective contractions
Combine exercises to train muscles for multiple consecutive movements
Train ALL muscle groups for a coordinated, explosive, athletic body
Shorten AND lengthen the muscle: eccentric, concentric, and isometric contractions
Rest and recovery is an essential component where the muscles repair
Static stretching of specific muscles to achieve lengthening
Training the body to respond with explosion instinctively not cognitively.
Paying attention to the details makes all the difference
Athletic success comes from knowing what to do, having the willingness to do it and the
drive to continually strive to improve. But above all the “secret” to success in sports is
MENTAL TOUGHNESS.
Adapted from Tim Grover’s “Jump Attack”
2
Varsity Athlete
ATHLETIC EXPLOSION TRAINING
FUEL - Nutritional Guidelines
The following are guidelines to eating for athletic fuel.
#1. Eat five times a day if possible
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•
•
•
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Breakfast (hot cereal such as oatmeal)
Protein shake or small snack (Yes: green apple, nuts. No: doughnut, pretzel, candy)
Lunch: light meal of carbs and protein (Yes: salad, grilled chicken wrap. No: fried foods)
Protein shake or small snack (No candy during drowsy time of day)
Dinner (protein: chicken/fish/turkey. Green vegetables)
#1. Drink a big glass of water before and during every meal. Keeps you hydrated and
prevents over eating.
#1. Get your carbs early in the day. They function like fuel for your body.
#1. Oatmeal for breakfast. Make time for breakfast. Plain oatmeal, not sugar coated
otherwise healthy oatmeal. Adding some skim milk, berries or peanut butter is not
terrible.
#1. Choose whole grain, not white or wheat bread.
#1. Pay attention to portion control. Eat to not feel hungry, don’t eat to feel stuffed.
#1. Include greens as often as possible. Low in calories and sugar, high in nutrients.
#1 When you just need a snack…have a green apple - healthy and when you’re done,
you’re done.
#1. Once every two weeks, forget the rules. Just like you take days off from the workout,
take days off from your eating plan. Get out of the routine and shock the metabolism.
#1. If your goal is to lose weight…don’t eat after 8:00pm.
#1. If your goal is to gain weight…eating in the middle of the night is not the way to do it.
MAIN POINT: Contain sugar intake.
TRAINER’S ROOM:
Sleep: one of the most critical components. This is when your body heals and recovers.
Exercise on rest days? Sure. But don’t use weights to work muscles you’ve been
working.
Will I be sore? Yes…unless you are not working.
How do I get rid of muscle soreness? Move. Use your body. Stretch. Stay hydrated. The
worst thing to do is sit and moan about being sore.
Injury: Prevention by proper form, warmup, cool down and rest. Rest, Ice, Compression,
Elevation.
Ice Baths: No better way to bring down inflammation and speed recovery.
Use Heat? Only if a physician or trainer demands it.
Adapted from Tim Grover’s “Jump Attack”
3
Varsity Athlete
ATHLETIC EXPLOSION TRAINING
PHASE ONE - FIRE
WEEK ONE
DAY 1, DAY 4 - RELENTLESS LEGS
Sequence 1
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
Tiptoe Squat: 60 sec hold, 15 reps pump (3 sets)
Hip Flexor Stretch: 30 sec each side
Sequence 2
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
Lunge: 60 sec hold, 15 reps pump (3 sets)
Hip Flexor Stretch: 30 sec each side
Sequence 3
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
Elevated Lunge: 60 sec hold, 15 reps pump (3 sets)
Hip Flexor Stretch: 30 sec each side
Sequence 4
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
Straight Leg Dead Lift: 60 sec hold, 15 reps pump (3 sets)
Hip Flexor Stretch: 30 sec each side
Sequence 5
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
V-Ups: Hold 60 sec, 15 reps pump (3 sets)
V-Up Calf Stretch: 30 sec each side
DAY 3 - REST & RECOVERY
DAY 2, DAY 5 - RELENTLESS TOTAL BODY
Sequence 1
Push Up Hold: 30 sec, Pull Up Hold: 30 sec (3 sets)
Sequence 2
Overhead Hold: 30 sec, Bicep Hold: 30 sec (3 sets)
Sequence 3
Tricep Push-Up Hold: 30 sec, Frog Plank Hold: 30 sec (3 sets)
Sequence 4
Side Plank Hold: 30 sec each side (1 set)
DAY 6, DAY 7 - REST & RECOVERY
Adapted from Tim Grover’s “Jump Attack”
4
Varsity Athlete
ATHLETIC EXPLOSION TRAINING
WEEK TWO
DAY 1, DAY 4 - RELENTLESS LEGS
Sequence 1
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
Tiptoe Squat: 90 sec hold, 10 reps pump (3 sets)
Hip Flexor Stretch: 30 sec each side
Sequence 2
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
Lunge: 90 sec hold, 10 reps pump (3 sets)
Hip Flexor Stretch: 30 sec each side
Sequence 3
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
Elevated Lunge: 90 sec hold, 10 reps pump (3 sets)
Hip Flexor Stretch: 30 sec each side
Sequence 4
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
Straight Leg Dead Lift: 90 sec hold, 10 reps pump (3 sets)
Hip Flexor Stretch: 30 sec each side
Sequence 5
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
V-Ups: Hold 90 sec, 10 reps pump (3 sets)
V-Up Calf Stretch: 30 sec each side
DAY 3 - REST & RECOVERY
DAY 2, DAY 5 - RELENTLESS TOTAL BODY
Sequence 1
Push Up Hold: 45 sec, Pull Up Hold: 45 sec (3 sets)
Sequence 2
Overhead Hold: 45 sec, Bicep Hold: 45 sec (3 sets)
Sequence 3
Tricep Push-Up Hold: 45 sec, Frog Plank Hold: 45 sec (3 sets)
Sequence 4
Side Plank Hold: 45 sec each side (1 set)
DAY 6, DAY 7 - REST & RECOVERY
Adapted from Tim Grover’s “Jump Attack”
5
Varsity Athlete
ATHLETIC EXPLOSION TRAINING
WEEK THREE
DAY 1, DAY 4 - RELENTLESS LEGS
Sequence 1
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
Tiptoe Squat: 120 sec hold, 5 reps pump (3 sets)
Hip Flexor Stretch: 30 sec each side
Sequence 2
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
Lunge: 120 sec hold, 5 reps pump (3 sets)
Hip Flexor Stretch: 30 sec each side
Sequence 3
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
Elevated Lunge: 120 sec hold, 5 reps pump (3 sets)
Hip Flexor Stretch: 30 sec each side
Sequence 4
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
Straight Leg Dead Lift: 120 sec hold, 5 reps pump (3 sets)
Hip Flexor Stretch: 30 sec each side
Sequence 5
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
V-Ups: Hold 120 sec, 5 reps pump (3 sets)
V-Up Calf Stretch: 30 sec each side
DAY 3 - REST & RECOVERY
DAY 2, DAY 5 - RELENTLESS TOTAL BODY
Exercise 1
Push Up Hold: 40 sec, Pull Up Hold: 40 sec (3 sets)
Exercise 2
Overhead Hold: 60 sec, Bicep Hold: 60 sec (3 sets)
Exercise 3
Tricep Push-Up Hold: 40 sec, Frog Plank Hold: 40 sec (3 sets)
Exercise 4
Side Plank Hold: 40 sec each side (1 set)
DAY 6, DAY 7 - REST & RECOVERY
WEEK FOUR - REST & RECOVERY
Adapted from Tim Grover’s “Jump Attack”
6
Varsity Athlete
ATHLETIC EXPLOSION TRAINING
PHASE TWO - FORCE
WEEK FIVE
DAY 1, DAY 4 - POWER LEGS
Sequence 6
Glute Bridge: 15 reps each side (1 set)
Sitting Squats: 30 sec hold, 10 reps then Lunge Buttkickers 10 reps (3 sets)
Hip Flexor Stretch: 30 sec each side (1 set)
Sequence 7
Glute Bridge: 15 reps each side (1 set)
Reverse Lunge: 30 sec hold, 10 reps then Tuck Jumps 10 reps (3 sets)
Hip Flexor Stretch: 30 sec each side (1 set)
Sequence 8
Glute Bridge: 15 reps each side (1 set)
Burpee Dead Lifts: 30 sec hold, 10 reps then Seated Box Jumps 18” 10 reps (3 sets)
Hip Flexor Stretch: 30 sec each side (1 set)
Sequence 9
Glute Bridge: 15 reps each side (1 set)
Straight Leg Dead Lifts: 30 sec hold, 10 reps then 1-Legged Buttkickers 10 reps (3 sets)
Hip Flexor Stretch: 30 sec each side (1 set)
Sequence 10
Glute Bridge: 15 reps each side (1 set)
Weighted Calf Raises: 30 sec hold, 15 reps (3 sets)
Calf Stretch: 30 sec each side (1 set)
DAY 3 - REST & RECOVERY
DAY 2, DAY 5 - POWER TOTAL BODY
Exercise 1
Push Up Hold: 30 sec, 10 reps. Pull Up Hold: 30 sec, 10 reps (3 sets)
Exercise 2
Overhead Hold: 30 sec, 10 reps. Bicep Hold: 30 sec, 10 reps (3 sets)
Exercise 3
Tricep Push-Up Hold: 30 sec, Frog Plank Hold: 30 sec, 10 reps (3 sets)
Exercise 4
Side Plank Hold: 30 sec each side, 10 reps (1 set)
DAY 6, DAY 7 - REST & RECOVERY
Adapted from Tim Grover’s “Jump Attack”
7
Varsity Athlete
ATHLETIC EXPLOSION TRAINING
WEEK SIX
DAY 1, DAY 4 - POWER LEGS
Sequence 6
Glute Bridge: 15 reps each side (1 set)
Sitting Squats: 20 sec hold, 10 reps then Lunge Buttkickers 8 reps (3 sets)
Hip Flexor Stretch: 30 sec each side (1 set)
Sequence 7
Glute Bridge: 15 reps each side (1 set)
Reverse Lunge: 20 sec hold, 10 reps then Tuck Jumps 8 reps (3 sets)
Hip Flexor Stretch: 30 sec each side (1 set)
Sequence 8
Glute Bridge: 15 reps each side (1 set)
Burpee Dead Lifts: 20 sec hold, 10 reps then Seated Box Jumps 24” 8 reps (3 sets)
Hip Flexor Stretch: 30 sec each side (1 set)
Sequence 9
Glute Bridge: 15 reps each side (1 set)
Straight Leg Dead Lifts: 20 sec hold, 10 reps then 1-Legged Buttkickers 8 reps (3 sets)
Hip Flexor Stretch: 30 sec each side (1 set)
Sequence 10
Glute Bridge: 15 reps each side (1 set)
Weighted Calf Raises: 20 sec hold, 15 reps (3 sets)
Calf Stretch: 30 sec each side (1 set)
DAY 3 - REST & RECOVERY
DAY 2, DAY 5 - POWER TOTAL BODY
Exercise 1
Push Up Hold: 45 sec, 10 reps. Pull Up Hold: 45 sec, 10 reps (3 sets)
Exercise 2
Overhead Hold: 45 sec, 10 reps. Bicep Hold: 45 sec, 10 reps (3 sets)
Exercise 3
Tricep Push-Up Hold: 45 sec, Frog Plank Hold: 45 sec, 10 reps (3 sets)
Exercise 4
Side Plank Hold: 45 sec each side, 10 reps (1 set)
DAY 6, DAY 7 - REST & RECOVERY
Adapted from Tim Grover’s “Jump Attack”
8
Varsity Athlete
ATHLETIC EXPLOSION TRAINING
WEEK SEVEN
DAY 1, DAY 4 - POWER LEGS
Sequence 6
Glute Bridge: 15 reps each side (1 set)
Sitting Squats: 10 sec hold, 10 reps then Lunge Buttkickers 6 reps (3 sets)
Hip Flexor Stretch: 30 sec each side (1 set)
Sequence 7
Glute Bridge: 15 reps each side (1 set)
Reverse Lunge: 10 sec hold, 10 reps then Tuck Jumps 6 reps (3 sets)
Hip Flexor Stretch: 30 sec each side (1 set)
Sequence 8
Glute Bridge: 15 reps each side (1 set)
Burpee Dead Lifts: 10 sec hold, 10 reps then Seated Box Jumps 36” 6 reps (3 sets)
Hip Flexor Stretch: 30 sec each side (1 set)
Sequence 9
Glute Bridge: 15 reps each side (1 set)
Straight Leg Dead Lifts: 10 sec hold, 10 reps then 1-Legged Buttkickers 6 reps (3 sets)
Hip Flexor Stretch: 30 sec each side (1 set)
Sequence 10
Glute Bridge: 15 reps each side (1 set)
Weighted Calf Raises: 10 sec hold, 15 reps (3 sets)
Calf Stretch: 30 sec each side (1 set)
DAY 3 - REST & RECOVERY
DAY 2, DAY 5 - POWER TOTAL BODY
Exercise 1
Push Hold: 60 sec, 10 reps. Pull Up Hold: 60 sec, 10 reps (3 sets)
Exercise 2
Overhead Hold: 60 sec, 10 reps. Bicep Hold: 60 sec, 10 reps (3 sets)
Exercise 3
Tricep Push-Up Hold: 60 sec, Frog Plank Hold: 60 sec, 10 reps (3 sets)
Exercise 4
Side Plank Hold: 60 sec each side, 10 reps (1 set)
DAY 6, DAY 7 - REST & RECOVERY
WEEK EIGHT - REST AND RECOVERY
Adapted from Tim Grover’s “Jump Attack”
9
Varsity Athlete
ATHLETIC EXPLOSION TRAINING
PHASE THREE - FLIGHT
WEEK NINE
DAY 1, DAY 4 - EXPLOSIVE LEGS
Sequence 11
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
6-Step Bridge Walkouts: 3 reps
Dead Lift: Max reps for 30 sec, Alternating Buttkicker Scissors: 10 reps (3 sets)
Hip Flexor Stretch: 30 sec each side
Sequence 12
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
6-Step Bridge Walkouts: 3 reps
Squats: Max reps for 30 sec, Back Roll Tuck Jumps 10 reps (3 sets)
Hip Flexor Stretch: 30 sec each side
Sequence 13
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
6-Step Bridge Walkouts: 3 reps
Elevated Lunges: Max reps for 30 sec each side, Bronco Kick Tuck Jumps: 10 reps (3
sets)
Hip Flexor Stretch: 30 sec each side
Sequence 14
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
6-Step Bridge Walkouts: 3 reps
Straight Leg Dead Lifts: Max reps for 30 sec, Attack Depth Jumps: 5 reps 18” Box (3
sets)
Hip Flexor Stretch: 30 sec each side
Sequence 15
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
6-Step Bridge Walkouts: 3 reps
Weighted Calf Raises: Max reps for 30 sec (3 sets)
Calf Stretch: 30 sec each side (1 set)
DAY 3 - REST & RECOVERY
DAY 1, DAY 4 - EXPLOSIVE TOTAL BODY
Exercise 1
Clap Push Ups: Max reps 30 sec. Pull-up/Chin-up Release Combo: Max reps 30 sec. (3
sets)
Exercise 2
Clean to Overhead Press: Max reps 30 sec. Bicep Curl: Max reps 30 sec (3 sets)
Exercise 3
Elevated Pike Push-Ups: Max reps 30 sec, Alternating Frog Plank: Max reps 30 sec (3
sets)
Exercise 4
Power Side Plank: Max reps 30 sec each side, 10 reps (1 set)
DAY 6, DAY 7 - REST & RECOVERY
Adapted from Tim Grover’s “Jump Attack”
10
Varsity Athlete
ATHLETIC EXPLOSION TRAINING
WEEK TEN
DAY 1, DAY 4 - EXPLOSIVE LEGS
Sequence 11
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
6-Step Bridge Walkouts: 3 reps
Dead Lift: Max reps for 20 sec, Alternating Buttkicker Scissors: 8 reps (3 sets)
Hip Flexor Stretch: 30 sec each side
Sequence 12
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
6-Step Bridge Walkouts: 3 reps
Squats: Max reps for 20 sec, Back Roll Tuck Jumps 8 reps (3 sets)
Hip Flexor Stretch: 30 sec each side
Sequence 13
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
6-Step Bridge Walkouts: 3 reps
Elevated Lunges: Max reps for 20 sec each side, Bronco Kick Tuck Jumps: 8 reps (3
sets)
Hip Flexor Stretch: 30 sec each side
Sequence 14
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
6-Step Bridge Walkouts: 3 reps
Straight Leg Dead Lifts: Max reps for 20 sec, Attack Depth Jumps: 4 reps 24” Box (3
sets)
Hip Flexor Stretch: 30 sec each side
Sequence 15
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
6-Step Bridge Walkouts: 3 reps
Weighted Calf Raises: Max reps for 20 sec (3 sets)
Calf Stretch: 30 sec each side (1 set)
DAY 3 - REST & RECOVERY
DAY 1, DAY 4 - EXPLOSIVE TOTAL BODY
Exercise 1
Clap Push Ups: Max reps 30 sec. Pull-up/Chin-up Release Combo: Max reps 30 sec. (3
sets)
Exercise 2
Clean to Overhead Press: Max reps 30 sec. Bicep Curl: Max reps 30 sec (3 sets)
Exercise 3
Elevated Pike Push-Ups: Max reps 30 sec, Alternating Frog Plank: Max reps 30 sec (3
sets)
Exercise 4
Power Side Plank: Max reps 30 sec each side, 10 reps (1 set)
DAY 6, DAY 7 - REST & RECOVERY
Adapted from Tim Grover’s “Jump Attack”
11
Varsity Athlete
ATHLETIC EXPLOSION TRAINING
WEEK ELEVEN
DAY 1, DAY 4 - EXPLOSIVE LEGS
Sequence 11
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
6-Step Bridge Walkouts: 3 reps
Dead Lift: Max reps for 15 sec, Alternating Buttkicker Scissors: 6 reps (3 sets)
Hip Flexor Stretch: 30 sec each side
Sequence 12
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
6-Step Bridge Walkouts: 3 reps
Squats: Max reps for 15 sec, Back Roll Tuck Jumps 6 reps (3 sets)
Hip Flexor Stretch: 30 sec each side
Sequence 13
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
6-Step Bridge Walkouts: 3 reps
Elevated Lunges: Max reps for 15 sec each side, Bronco Kick Tuck Jumps: 6 reps (3
sets)
Hip Flexor Stretch: 30 sec each side
Sequence 14
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
6-Step Bridge Walkouts: 3 reps
Straight Leg Dead Lifts: Max reps for 15 sec, Attack Depth Jumps: 3 reps 36” Box (3
sets)
Hip Flexor Stretch: 30 sec each side
Sequence 15
Fire Hydrants: 10 reps forward circles, 10 reps backward circles, 10 reps side raises
6-Step Bridge Walkouts: 3 reps
Weighted Calf Raises: Max reps for 15 sec (3 sets)
Calf Stretch: 30 sec each side (1 set)
DAY 3 - REST & RECOVERY
DAY 1, DAY 4 - EXPLOSIVE TOTAL BODY
Exercise 1
Clap Push Ups: Max reps 30 sec. Pull-up/Chin-up Release Combo: Max reps 30 sec. (3
sets)
Exercise 2
Clean to Overhead Press: Max reps 30 sec. Bicep Curl: Max reps 30 sec (3 sets)
Exercise 3
Elevated Pike Push-Ups: Max reps 30 sec, Alternating Frog Plank: Max reps 30 sec (3
sets)
Exercise 4
Power Side Plank: Max reps 30 sec each side, 10 reps (1 set)
DAY 6, DAY 7 - REST & RECOVERY
WEEK 12 - REST & RECOVERY
Adapted from Tim Grover’s “Jump Attack”
12
Varsity Athlete
ATHLETIC EXPLOSION TRAINING
Day 1
Day 2
Day 3 Day 4
Day 5
Day 6 Day 7
Week 1
Week 2
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
Week 3
Week 4
REST
REST
REST
REST
REST
Week 5
Week 6
Week 7
Week 8
REST
REST
REST
REST
REST
Week 9
Week 10
Week 11
Week 12
REST
REST
REST
REST
Adapted from Tim Grover’s “Jump Attack”
REST
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