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
