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FREE QB GYM WORKOUT

Working Sets


 5 sets of 3 Pause ​Squats ​(should be a heavier weight; over emphasize exploding up from the bottom of the squat)

 



(45 seconds rest in between sets)




 5 sets of 5 each side  Barbell ​Split Squats​ 

 




(45 seconds rest in between sets)



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 5 sets of 8 each leg ​Jumping Lunges With Weight ​


(should be a lighter weight that you can easily hold; emphasizing jumping as explosive as possible)

 

(45 seconds rest in  between sets) 




Explosive Movements Superset

 

Warm up with power cleans 2 sets with a weight you can do 10 times




1 set with a weight you can do 8 times


1 set with a weight you can do 5 times

 

Working Sets