Strength

Phase 1 (first 8 weeks)
Day 2

*watch a full walkthrough of Phase 1, Day 2 exercises here

Two Foot Hops

Progression:
Pogo Hops

2 sets of 30
keep knee bend minimal

Romanian Deadlift With Weight

3 sets of 15

Step Back Split Squat

Progression:
Bulgarian Split Squat

3 sets of 24 reps
(12 reps per leg)

Pause Squat Side Shuffle

Progression:
Curtsey Lunge

3 sets of 30 reps
(15 reps per leg)

45-Degree Wall Sit Calf Raise

3 sets of 12 reps

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Phase 1, Day 1
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Phase 2, Day 1