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Dynamic Effort workout, lower body workout, explosive power,
Joint Mobility Warm-up
2×15 Air Squats
2×10 Jump Squats
2×5 Tuck Jumps
Hang Power Snatch
3×3 50kg
2×2 60kg
4×1 70kg
Superset with Box Jumps
2×16 Rear Leg Elevated Split Squats with front leg jump – few inches of the floor (8 each leg) DB or KB
2×16 Step ups – little help from the trailing leg (8 each leg) DB or KB
3×16 Single Leg GHD Hip Extension with Med-Ball 9kg (8 each leg)
2×15 GHD Med-Ball Sit-ups or Swiss Ball Med-Ball Sit-ups with twists
Cool down and Stretch

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Valentine Rawat
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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