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Place a band horizontally and drive your knee up into the band as fast as you can. Perform for 60 Sec.
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Resisted Band jumps
Anchor a resistance band to a secure surface place the band around both shoulders and jump as high possible. Perform for 60 Sec.
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Wall Starts
In a single leg kneeling lunge position, place the leg closest to the wall up with the same side arm cocked back. Explode outwards making sure to drive both the arm and knee closest to the wall up and forward. Focus on driving the legs and arms with power. 10x per side.
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Reverse Sprints
Drop down with your knees bent to almost 90 degrees and sprint backwards as quickly as possible for about 10-20 yards, 4x.