All free workouts
Free workouts
Coach Anastasia's
VERTICAL DEVELOPMENT DAY
Duration: 30 min
August 19, 2026
| # | Exercise | Reps |
|---|---|---|
| Warm-up (2 rounds) | ||
| 1 | Pogo Hops | 20 seconds |
| 2 | Lateral Bounds | 6/side |
| Superset (3 rounds) | ||
| 3 | Single-leg Squat Press | 6-10/side |
| 4 | Step-up Jumps | 5/side |
| Superset (3 rounds) | ||
| 5 | Hip Thrust | 6-10 |
| 6 | Broad Jump | 4 |
Coach notes
A quick plyo and weights session for anyone who wants to increase lower-body strength and power, regardless of training experience. Need help with a movement, modifications, or progressions? Come find me on a Monday or Wednesday evening!
