# Vertical jump training & Calisthenics 

## Thursday


## Friday


## Saturday


## Sunday


## Tuesday

Squat · Deadlift (Romanian) · Nordic Hamstring Curl · Nordic Curl (Negative) · Calf Raise · Romanian Deadlift (Single-Leg, Landmine) · Step-Up (Knee Raise)

### Workout

- 5 × 4-7 Squat - Barbell
- 4 × 7-9 Deadlift (Romanian) - Barbell
- 2 × 4-6 Nordic Hamstring Curl
- 1 × 3-5 Nordic Curl (Negative) - Resistance Band
- 3 × 11-14 Calf Raise - Barbell
- 3 × 7-9 Romanian Deadlift (Single-Leg, Landmine) - Barbell
- 3 × 7-9 Step-Up (Knee Raise)