FREE QB Gym Workout Plan
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)
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)
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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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