30 Day Workout System

Week 1 Workout 1

Exercise Sets Reps Comments

Lunge Jumps 2 10 Start in Sprint position;

jump as high as you can
alternate your legs
each jump

Ski Jumps 2 10 Start in a catcher’s

stance and jump as far
laterally as possible

Tuck Jumps 2 10 Start in a half squat and

jump as high as you can
and repeat

Rocket Jumps 2 10 Jump as high as you

can with your hands
pointed towards the
sky

Pogo Jumps 2 10 Jump kicking your feet

forward trying to touch
your toes in the front

Concentric Body 3 8 Regular pace down and

Weight Squat FAST pace up during
regular squat motion
 30 Day Workout System
Week 1 Workout 2

Exercise Sets Reps Comments

Ski Jumps 2 10 Start in a Catchers

stance and jump as far
laterally as possible

Single Leg Lateral 2 10 Jump laterally off one

Jumps leg landing on the
other

Single Leg Same Leg 2 10 Jump laterally off one

Jumps leg landing on the same
leg

Lunge Jumps 2 10 Start in Sprint position;

jump as high as you can
alternate your legs
each jump

Tuck Jumps 2 10 Start in a half squat and

jump as high as you can
and repeat

Eccentric Bodyweight 3 8 As slow as you can go

Squat down (4-6 second pace
down) and then regular
speed up
 30 Day Workout System
Week 2 Workout 1

Exercise Sets Reps Comments

Ski Jumps 2 10 Start in a catcher’s

stance and jump as far
laterally as possible

Single Leg Lateral 2 10 Jump laterally off one

Jumps leg landing on the
other

Single Leg Same Leg 2 10 Jump laterally off one

Jumps leg landing on the same
leg

Lunge Jumps 2 10 Start in Sprint position;

jump as high as you can
alternate your legs
each jump

Tuck Jumps 2 10 Start in a half squat and

jump as high as you can
and repeat

Shock Jumps 2 10 Stand on a box jump

off and stick the
landing

Eccentric Bodyweight 3 8 As slow as you can go

Squat down (4-6 second pace
down) and then regular
speed up
 30 Day Workout System
Week 2 Workout 2

Exercise Sets Reps Comments

Ski Jumps 2 10 Start in a catcher’s

stance and jump as far
laterally as possible

Single Leg Lateral 2 10 Jump laterally off one

Jumps leg landing on the
other

Single Leg Same Leg 2 10 Jump laterally off one

Jumps leg landing on the
same leg

Lunge Jumps 2 10 Start in Sprint position;

jump as high as you
can alternate your legs
each jump

Seated Tuck Jumps 2 10 Sit down on a bench

jump as high as you
can and repeat

Depth Jumps 2 10 Stand on a box jump

off, land, and
immediately jump as
high as you can

Single Leg Box Squats 2 10 Balance on one leg sit

down on box, then
stand back up
 30 Day Workout System
Week 3 Workout 1

Exercise Sets Reps Comments

Ski Jumps 2 10 Start in a catcher’s

stance and jump as far
laterally as possible

Single Leg Lateral 2 10 Jump laterally off one

Jumps leg landing on the
other

Single Leg Same Leg 2 10 Jump laterally off one

Jumps leg landing on the
same leg

Lunge Jumps 2 10 Start in Sprint position;

jump as high as you
can alternate your legs
each jump

Seated Tuck Jumps 2 10 Sit down on a bench

jump as high as you
can and repeat

Depth Jumps 2 10 Stand on a box jump

off, land, and
immediately jump as
high as you can

Eccentric Bodyweight 3 8 As slow as you can go

Squat down (4-6 second pace
down) and then regular
speed up
 30 Day Workout System
Week 3 Workout 2

Exercise Sets Reps Comment

Ski Jump 2 10 Start in a catcher’s

stance and jump as far
laterally as possible

Single Leg Lateral 2 10 Jump laterally off one

Jumps leg landing on the
other

Single Leg Same Leg 2 10 Jump laterally off one

Jumps leg landing on the same
leg

Lunge Jumps 2 10 Start in Sprint position;

jump as high as you can
alternate your legs
each jump

Single Leg Butt Kicks 2 10 Sit down on a bench

(each leg) jump as high as you can
and repeat

Cheerleaders 2 10 Jump and kick out your

legs to the side like a
Cheerleader

Bulgarian Split Squats 3 10 Start with one leg

(BW) Each Leg behind you on bench
other in lunge position
and lunge.

Single Leg Box Squats 2 10 Balance on one leg sit

(each leg) down on box, then
stand back up
 30 Day Workout System
Week 4 Workout 1

Exercise Sets Reps Comment

Lunge Jumps 2 10 Start in Sprint position;

jump as high as you can
alternate your legs
each jump

Ski Jumps 2 10 Start in a catcher’s

stance and jump as far
laterally as possible

Tuck Jumps 2 10 Start in a half squat and

jump as high as you can
and repeat

Rocket Jumps 2 10 Jump as high as you

can with your hands
pointed towards the
sky

Pogo Jumps 2 10 Jump kicking your feet

forward trying to touch
your toes in the front

Concentric Bodyweight 3 8 Regular pace down and

Squat FAST pace up during
regular squat motion
 30 Day Workout System
Week 4 Workout 2

Exercise Sets Reps Comment

Ski Jump 2 10 Start in a catcher’s

stance and jump as far
laterally as possible

Tuck Jumps 2 10 Start in a half squat and

jump as high as you can
and repeat

Rocket Jumps 2 10 Jump as high as you

can with your hands
pointed towards the
sky

Lunge Jumps 2 10 Start in Sprint position;

jump as high as you can
alternate your legs
each jump

Single Leg Butt Kicks 2 10 Sit down on a bench

(each leg) jump as high as you can
and repeat

Single Leg Lateral 2 10 Jump laterally off one

Jumps leg landing on the
other

Single Leg Same Leg 2 10 Jump laterally off one

Jumps leg landing on the same
leg

Single Leg Box Squats 2 10 Balance on one leg sit

(each leg) down on box, then
stand back up