Box / Vertical Jumps
Stand tall, dip slightly, jump as high as possible. Land softly with bent knees.
"Jump fast, land quiet."
Monday — Lower Body
Focus: legs + stability
Back Squat
Bar on upper back, sit down between your hips, stand back up under control. 5 rep lower, 3 rep mid, then 1 rep topset. Don't forget a backoff set 3 reps that's 82% of topset that day.
"Sit between my hips and stand tall."
Bulgarian Split Squat
One foot behind you on a bench, squat down on the front leg.
"Front leg works, back leg just helps."
Tibialis Raises
Lean against wall or use tib bar, lift toes toward shins.
Bent-Knee Calf Raises
Rise onto balls of feet with knees bent.
