| Reps | Tempo | Wk 1 Sets | Wk 2 Sets | Wk 3 Sets | Wk 4 Sets | Wk 5 Sets | |
| Forward to Lateral Hop stop | 5 | Medium | 5 | 4 | 3 | 2 | 1 |
| Seated Box Jump | 4 | FAST | 4 | 5 | 4 | 3 | 2 |
| Split Squat Jump – Elevated Rear foot | 3 | FAST | 3 | 4 | 3 | 4 | 3 |
| TRX Heel Pull | 8 | Medium | 2 | 3 | 4 | 5 | 4 |
| Elevated RF Lunge | 5 | Slow | 2 | 2 | 3 | 4 | 5 |
| Step Down Lunge | 5 | Slow | 2 | 3 | 3 | 3 | 5 |
