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Pranav Nayak
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Vpre-shock ERT SHOCK
SHock Phase Week 2 wee 1
day 1 Recovery *Thincpro Jump Like Justin workout (Optional)
day 2
sets
reps
rest
dynamic warm up Around the square
3 sets
tuck jumps
2 sets
Horizontal Bounds
3 sets 3 sets
4 full rotations 10-12 jumps 15 each side 10 jumps
3 sets
12 jumps
180 Squat Jumps Split Jumps Cool Down
day 3
reps
sets
60-90 secs 90-120 secs 90-120 secs 60-90 secs 90-120 secs
rest
dynamic warm up Lateral High Jumps
3 sets
20 Jumps
Depth Jump (Both Feet)
3 sets
8 jumps
Single Leg Box Jumps
2 sets
8 Each leg
Seated Box Jumps cool down
3 sets
8 jumps
60-90 secs 90-120 secs 90 secs 90-120 secs
day 4 sets
reps
rest
Body Holds (3 ways) Side Crunches
3 sets
30 Secs Each
30 secs
3 sets
20 Each side
1 min
Leg Raises
3 sets
15 Raises
45 secs
Supermans *Thincpro Jump Like Justin workout (Optional)
3 sets
10 Supermans
2 min
page 1
thincpro.com
Vpre-shock ERT SHOCK day 5
SHock Phase Week 2 wee 1
sets
reps
rest
dynamic warm up uphill sprints
4 sets
20 Meters
uphill squat jumps
3 sets
clap push ups
2 sets 3 sets
15 jumps 10 pushups 15 V-ups
3 sets
30 secs
v-up toe touches med ball twists *Thincpro Jump Like Justin workout (Optional) Cool Down
day 6
reps
sets
120 secs 90 secs 50 secs 60 secs 60 secs
rest
dynamic warm up Around the square
3 sets
4 Full Rotations
tuck jumps
2 sets
10-12 jumps
90-120 secs
horizontal bounds
3 sets 3 sets 3 sets
15 each side
90-120 secs
10 jumps 12 jumps
60-90 secs 90-120 secs
180 squat jumps split jumps cool down
60-90 secs
day 7 Recovery *Thincpro Jump Like Justin workout (Optional)
page 2
thincpro.com
Vpre-shock ERT SHOCK day 1
SHock Phase Week 3 wee 1
sets
reps
rest
dynamic warm up Lateral High Jumps
3 sets
20 jumps
Depth Jump (Both Feet)
3 sets
Single leg box jumps
2 sets 3 sets
8 jumps 8 each leg 8 jumps
Seated box jumps *Thincpro Jump Like Justin workout (Optional) Cool Down
day 2
reps
sets
60-90 secs 90-120 secs 90 secs 90-120 secs
rest
dynamic warm up uphill sprints
4 sets
20 meters
120 secs
uphill squat jumps
3 sets
15 jumps
90 secs
clap push up
2 sets 3 sets 3 sets
10 pushups
50 secs
15 v-ups 30 secs
60 secs 60 secs
v-up toe touches med ball twists cool down
day 3
sets x reps
body hols (3 ways) side crunches
3 sets
leg raises
3 sets 3 sets
supermans *Thincpro Jump Like Justin workout (Optional)
page 1
3 sets
reps
rest
30 Secs Each 20 each side 15 raises 10 supermans
30 secs 1 min 45 secs 2 mins
thincpro.com
Vpre-shock ERT SHOCK day 4
SHock Phase Week 3 wee 1 sets
reps
dynamic warm up around the square
3 sets
tuck jumps
2 sets
horizontal bounds 180 squat jumps split jumps Cool Down
3 sets 3 sets 3 sets
day 5
sets
4 full rotations 10-12 jumps 15 each side 10 jumps 12 jumps
reps
dynamic warm up Lateral High Jumps
3 sets
Depth Jump (Both Feet)
3 sets
Single leg box jumps
2 sets 3 sets
Seated box jumps *Thincpro Jump Like Justin workout (Optional) Cool Down
rest
60-90 secs 90-120 secs 90-120 secs 60-90 secs 90-120 secs
rest
20 jumps 8 jumps 8 each leg 8 jumps
60-90 secs 90-120 secs 90 secs 90-120 secs
day 6 recover y
*Thincpro Jump Like Justin workout (Optional)
day 7
reps
sets
rest
dynamic warm up uphill sprints
4 sets
20 meters
uphill squat jumps
3 sets
15 jumps
120 secs 90 secs
clap push up
2 sets 3 sets 3 sets
10 pushups
50 secs
15 v-ups 30 secs
60 secs 60 secs
v-up toe touches med ball twists cool down
page 2
thincpro.com
Vpre-shock ERT SHOCK
SHock Phase Week 4 wee 1
day 1 er y ecover recov
*Thincpro Jump Like Justin workout (Optional)
day 2
sets
reps
dynamic warm up around the square
3 sets
tuck jumps
2 sets
horizontal bounds 180 squat jumps split jumps Cool Down
3 sets 3 sets 3 sets
day 3
sets
rest
4 full rotations 10-12 jumps 15 each side 10 jumps 12 jumps
reps
3 sets
20 jumps
Depth Jump (Both Feet)
3 sets
Single leg box jumps
2 sets 3 sets
8 jumps 8 each leg 8 jumps
day 4
sets X reps
90-120 secs 90-120 secs 60-90 secs 90-120 secs
rest
dynamic warm up Lateral High Jumps
Seated box jumps *Thincpro Jump Like Justin workout (Optional) Cool Down
60-90 secs
reps
60-90 secs 90-120 secs 90 secs 90-120 secs
rest
Body Holds (3 ways) Side Crunches
3 sets
30 secs each
3 sets
20 each side
30 secs 1 min
Leg Raises
3 sets 3 sets
15 raises
45 secs
10 supermans
2 mins
Supermans
page 1
thincpro.com
Vpre-shock ERT SHOCK
SHock Phase Week 4 wee 1
day 5
sets
reps
dynamic warm up uphill sprints
4 sets
uphill squat jumps
3 sets
Clap Push up
2 sets 3 sets 3 sets
V-up Toe Touches Med Ball Twists *Thincpro Jump Like Justin workout (Optional) Cool Down
day 6
sets
rest
20 meters 15 jumps 10 pushups 15 v-ups 30 secs
reps
dynamic warm up around the square
3 sets
tuck jumps
2 sets
horizontal bounds 180 squat jumps split jumps Cool Down
3 sets 3 sets 3 sets
120 secs 90 secs 50 secs 60 secs 60 secs
rest
4 full rotations 10-12 jumps 15 each side 10 jumps 12 jumps
60-90 secs 90-120 secs 90-120 secs 60-90 secs 90-120 secs
day 7 ry very reco recove
*Thincpro Jump Like Justin workout (Optional)
page 2
thincpro.com
Vpre-shock ERT SHOCK
SHock Phase Week 5 wee 1
day 1
sets
reps
dynamic warm up Lateral High Jumps
3 sets
Depth Jump (Both Feet)
3 sets
Single leg box jumps
2 sets 3 sets
Seated box jumps Cool Down
rest
20 jumps 8 jumps 8 each leg 8 jumps
60-90 secs 90-120 secs 90 secs 90-120 secs
day 2 ry very reco recove
*Thincpro Jump Like Justin workout (Optional)
day 3
sets
reps
rest
dynamic warm up uphill sprints
4 sets
20 meters
uphill squat jumps
3 sets
Clap Push up
2 sets 3 sets 3 sets
15 jumps 10 pushups 15 v-ups 30 secs
V-up Toe Touches Med Ball Twists Cool Down
day 4
sets X reps
reps
120 secs 90 secs 50 secs 60 secs 60 secs
rest
Body Holds (3 ways) Side Crunches
3 sets
30 secs each
3 sets
20 each side
30 secs 1 min
Leg Raises
3 sets 3 sets
15 raises
45 secs
10 supermans
2 mins
Supermans *Thincpro Jump Like Justin workout (Optional)
page 1
thincpro.com
Vpre-shock ERT SHOCK
SHock Phase Week 5 wee 1
day 5
sets
reps
dynamic warm up around the square
3 sets
tuck jumps
2 sets
horizontal bounds 180 squat jumps split jumps Cool Down
3 sets 3 sets 3 sets
rest
4 full rotations 10-12 jumps 15 each side 10 jumps 12 jumps
60-90 secs 90-120 secs 90-120 secs 60-90 secs 90-120 secs
day 6 ry very reco recove
*Thincpro Jump Like Justin workout (Optional)
day 7 ry covery recove
*Thincpro Jump Like Justin workout (Optional)
page 2
thincpro.com
Vpre-shock ERT SHOCK
SHock Phase Week 6 wee 1
day 1
sets
reps
rest
dynamic warm up Lateral High Jumps
3 sets
20 jumps
60-90 secs
Depth Jump (Both Feet)
3 sets
90-120 secs
Single leg box jumps
2 sets 3 sets
8 jumps 8 each leg 8 jumps
Seated box jumps Cool Down
90 secs 90-120 secs
day 2 ry very reco recove
*Thincpro Jump Like Justin workout (Optional)
day 3
sets
reps
rest
dynamic warm up uphill sprints
4 sets
20 meters
uphill squat jumps
3 sets
Clap Push up
2 sets 3 sets 3 sets
15 jumps 10 pushups 15 v-ups 30 secs
V-up Toe Touches Med Ball Twists Cool Down
day 4
sets X reps
reps
120 secs 90 secs 50 secs 60 secs 60 secs
rest
Body Holds (3 ways) Side Crunches
3 sets
30 secs each
3 sets
20 each side
30 secs 1 min
Leg Raises
3 sets 3 sets
15 raises
45 secs
10 supermans
2 mins
Supermans *Thincpro Jump Like Justin workout (Optional)
page 1
thincpro.com
Vpre-shock ERT SHOCK
SHock Phase Week 6 wee 1
day 5
sets
reps
dynamic warm up around the square
3 sets
tuck jumps
2 sets
horizontal bounds 180 squat jumps split jumps Cool Down
3 sets 3 sets 3 sets
rest
4 full rotations 10-12 jumps 15 each side 10 jumps 12 jumps
60-90 secs 90-120 secs 90-120 secs 60-90 secs 90-120 secs
day 6 ry very reco recove
*Thincpro Jump Like Justin workout (Optional)
day 7 ry very reco recove
*Thincpro Jump Like Justin workout (Optional)
page 2
thincpro.com
Vpre-shock ERT SHOCK
SHock Phase Week 7 wee 1
day 1 rec recover y
*Thincpro Jump Like Justin workout (Optional)
day 2
sets
reps
dynamic warm up around the square
3 sets
tuck jumps
2 sets
horizontal bounds 180 squat jumps split jumps Cool Down
3 sets 3 sets 3 sets
day 3
sets
rest
4 full rotations 10-12 jumps 15 each side 10 jumps 12 jumps
reps
rest
dynamic warm up Lateral High Jumps
3 sets
20 jumps
Depth Jump (Both Feet)
3 sets
Single leg box jumps
2 sets 3 sets
8 jumps 8 each leg 8 jumps
Seated box jumps *Thincpro Jump Like Justin workout (Optional) Cool Down
day 4
sets X reps
60-90 secs 90-120 secs 90-120 secs 60-90 secs 90-120 secs
reps
60-90 secs 90-120 secs 90 secs 90-120 secs
rest
Body Holds (3 ways) Side Crunches
3 sets
30 secs each
3 sets
20 each side
30 secs 1 min
Leg Raises
3 sets 3 sets
15 raises
45 secs
10 supermans
2 mins
Supermans
page 1
thincpro.com
Vpre-shock ERT SHOCK
SHock Phase Week 7 wee 1
day 5
sets
reps
rest
dynamic warm up uphill sprints
4 sets
20 meters
uphill squat jumps
3 sets
Clap Push up
2 sets 3 sets 3 sets
15 jumps 10 pushups 15 v-ups 30 secs
V-up Toe Touches Med Ball Twists *Thincpro Jump Like Justin workout (Optional) Cool Down
day 6
sets
reps
dynamic warm up around the square
3 sets
tuck jumps
2 sets
horizontal bounds 180 squat jumps split jumps Cool Down
3 sets 3 sets 3 sets
120 secs 90 secs 50 secs 60 secs 60 secs
rest
4 full rotations 10-12 jumps 15 each side 10 jumps 12 jumps
60-90 secs 90-120 secs 90-120 secs 60-90 secs 90-120 secs
day 7 recover y
*Thincpro Jump Like Justin workout (Optional)
page 2
thincpro.com
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