MEDICINE BALL SLAM

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.