Big Ups – How to Jump Like Super Mario

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Strength Day:

5×5 Bodyweight Squats (Warm up)
5×5 Calf Raises (Warm up)
5×5 Back Squats
5×5 Weighted Lunges
5×5-10 Weighted Calf Raises

Plyo Day:

5×5 Bodyweight Squats (Warm up)
5×10-25 Jumping Jacks (Warm up)
5×5 Tuck Jumps
5×5 Pop Ups (one legged chair jumps)
5×5 Calf Bounces
5×5 Blast Offs

Notes:

Do each workout once a week, with at least 24  hours of rest between workouts.  Feel free to substitute these in for your regular leg exercises on strength training days for your character of choice.  Go easy on the plyometrics at first, they can be tough on the joints.  Rest when you need to!

Live boldly, change the world, and continue to be awesome.

Dan “DaRatmastah” Wallace

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