MEDICINE BALL SLAM

Men's Fitness - - Jack Wilshere -

SETS 3 REPS 4 REST 30SEC

This gets the body switched on for power gains. Raise the ball above your head, ris­ing up onto the balls of your feet, and con­tract your core as you slam the ball into the floor as hard as you can. Catch it as it bounces.

LOADED JUMP SQUAT SETS 3 REPS 3 REST 2MIN

Rest the bar on the back of your shoul­ders. With your chest up and core braced, squat, then drive up pow­er­fully to jump. Land with soft knees and re­peat. Wil­shere does this with 40kg, but fo­cus on mov­ing as quickly as pos­si­ble rather than weight.

BOX JUMP SETS 3 REPS 3 REST 2MIN

From a stand­ing start, jump pow­er­fully for­wards onto a box, us­ing your arms to gen­er­ate mo­men­tum and bending your knees to soften your land­ing. Step rather than jump down, then re­peat.

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