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


 5 sets of 3 ​Hang cleans​ (1 minute rest in between sets)

 

 

Superset ​with 5 sets of 10 ​Thrusters




 - A superset is when you perform more than 1 exercise back to back

 

 

 

AB Circuit

 

Working Supersets


 3 sets: ​


Medicine Ball Russian Twists ​30 reps each side   

         

​Medicine Ball Squat Throws 20 reps       

     

​Kneeling Med ball lateral throws​ 15 reps each side

 

 

(30 seconds rest in between each set)





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