Alternate between the following until done with 5x5: (stability level do sets of 10)
1. Partner Pushups
* Stability: assisted regular with 10 second negatives
* Strength: regular push up with slow resisted negative
* Power: resisted push up with heavy resisted negative
2. Partner Chin ups
* Stability: assisted regular chin ups with slow negative (10 count if possible)
* Strength: regular chin up with resisted negative
* Power: resisted chin up with resisted negative
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Rest as needed, then repeat same format for
1. Approach Box Jumps as high as possible
* Stability: full ROM squat (butt to heels), w/2 count hold at bottom
* Strength: as HIGH AS POSSIBLE with box control jumps on return jump to floor
* Power: as HIGH AS POSSIBLE approach box jumps
2. Glute Hamstring Developers (GHDs) Partner Asssited
* Stability: no partner, just kneeling, bending from hips, arms at sides, touch head 12” infront of knees and return to vertical position. (JGXT leg curls also fine here)
* Strength: same but partner holds heels and more forward lean, touch head 12-18” infront of knees and return to vertical. Resist negative as much as possible
* Power: same with partner holding heels, but with hips kept straight as lowering all the way to floor, then use arms to push yourself back to starting position without sticking butt out and lowering as slow as possible on each rep.
