SINGLE-LEG SQUAT REVIEW
:30 long step reverse lunges
:30 narrow stance squats
:30 assisted single-leg squats
:30 single-leg squats
On a 10:00 clock: build to a high box jump or vertical jump to a target
- 7-10 attempts work up to a high box jump or vertical jump.
- Athletes should rest 1:00-1:30 between jumps.
2 sets:
2 alternating single-leg squats (progression)
2 box jump-overs (20: or workout height)
RX
AMRAP 8:
2 alternating single-leg squats
2 box jump-overs (20 in)
4 alternating single-leg squats
4 box jump-overs
6 alternating single-leg squats
6 box jump-overs
– Continue adding 2 reps to each movement until time expires.
INTERMEDIATE
AMRAP 8:
2 alternating single-leg squats to a box (20 in)
2 box jump-overs (20 in)
4 alternating single-leg squats to a box
4 box jump-overs
6 alternating single-leg squats to a box
6 box jump-overs
– Continue adding 2 reps to each movement until time expires.
BEGINNER
AMRAP 8:
2 alternating reverse lunges
2 box step-overs (20 in)
4 alternating reverse lunges
4 box step-overs
6 alternating reverse lunges
6 box step-overs
– Continue adding 2 reps to each movement until time expires.
1 set:
1:30 lacrosse ball calves/side
1:00 seated hamstring stretch/side
1:00 foam roll quads
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation calve ankles
Focus on a single leg points of performance at each progression.
1 set::20-:30 of each.
Single-leg step-ups (right)
Single-leg step-ups (left)
Step-ups
Single-unders
Single-unders run in place
Single-under crossovers
Jump and land in a partial squat
Box step-up + step-off and land in a partial squat
High jumps in place
Single-under crossovers
Single-unders left leg
Single-unders right leg
Box jumps
Box jump over
Box jump over (clear box)