Flight School Bundle [PDF]

Zitiervorschau

The Premise The Intro:

Welcome to the Intro to Flight School, The Lost Breed’s 4-week beginners jump training program. This program is specifically designed to not only vastly improve your vertical leaping ability but also increase your all-round athleticism. Design:

This program was created to get you ready for Flight School, which is our 8-Week jumptraining program. Throughout the Intro you will be introduced to various exercises that are uniquely set out to increase your vertical. We specifically designed these 4 weeks to gradually prepare your body to execute the exceptional 8 weeks of Flight School. Graduation:

Upon graduating from The Intro it is highly recommended that you move on to the next step, which is our 8-week program, Flight School.

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WEEK 1



Day 1:







Sprints Alternating Foot Taps Tuck Jumps Broad Jumps Foot Fires











4 Sets 10-15 Yards 4 Sets 20 Taps 3 Sets of 6 3 Sets of 4 4 Sets of 20 Seconds



Day 5: Rest/Recover



























Day 2: Rest/Recover Day 3: Lateral Hurdles Vertical Box Jump Running Box Jump Depth Jump Foot Fires Day 4: Resistant Sprints Hurdle Jumps Broad Jumps Kneeling Get Ups Foot Fires















3 Sets of 8 3 Sets of 5 3 Sets of 5 3 Sets of 5 4 Sets of 20 Seconds







4 Sets 10-15 Yards 3 Sets of 8 3 Sets of 4 3 Sets of 4 4 Sets of 20 Seconds







Day 6: Leg Extensions Superset Hamstring Curls Squats Weighted Step Ups Stiff Leg Deadlifts Calf Machine Superset Bodyweight Jump Squats

4 Sets 12-15 4 Sets 12-15 5 Sets of 8 4 Sets of 10 Each Leg 4 Sets of 12-15 4 Sets of 20 4 Sets of 10-12

Day 7: Rest/Recover WWW.THELOSTBREED.COM

WEEK 2



Day 1:







Sprints Alternating Foot Taps Tuck Jumps Broad Jumps Foot Fires











4 Sets 10-15 Yards 4 Sets 20 Taps 3 Sets of 6 3 Sets of 4 4 Sets of 25 Seconds



Day 5: Rest/Recover



























Day 2: Rest/Recover Day 3: Lateral Hurdles Vertical Box Jump Running Box Jump Depth Jump Foot Fires Day 4: Resistant Sprints Hurdle Jumps Broad Jumps Kneeling Get Ups Foot Fires













3 Sets of 8 3 Sets of 2 Max Height 3 Sets of 2 Max Height 3 Sets of 2 Max Height 4 Sets of 25 Seconds







4 Sets 10-15 Yards 3 Sets of 8 3 Sets of 4 3 Sets of 4 4 Sets of 25 Seconds









Day 6: Squats Hamstring Curl Superset Hip Thrusts Lunges Leg Extensions Calf Machine Superset Bodyweight Jump Squats

5 Sets of 5 4 Sets of 12-15 4 Sets of 12-15 4 Sets of 10 Each Leg 4 Sets of 12-15 4 Sets of 20 4 Sets of 10-12

Day 7: Rest/Recover WWW.THELOSTBREED.COM

WEEK 3



Day 1:







Single Leg Hurdles Seated Box Jump 1 Power Step Box Jump Running Box Jump Jump Rope











4 Sets of 6 3 Sets of 5 3 Sets of 5 3 Sets of 5 2 Sets of 1 Minute



Day 5: Rest/Recover



























Day 2: Rest/Recover Day 3: Resistant Sprints Broad Jumps Kneeling Tuck Jump Alternating Split Jumps Jump Rope Day 4: 180 Jumps Seated Box Jump 1 Power Step Box Jump Running Box Jump Jump Rope













4 Sets 10-15 Yards 3 Sets of 4 3 Sets of 5 3 Sets of 6 Each Leg 2 Sets of 1 Minute







4 Sets of 8 3 Sets of 4 3 Sets of 4 3 Sets of 4 2 Sets of 1 Minute







Day 6: Hamstring Curls Superset Leg Extensions Squats Weighted Step Ups Stiff Leg Deadlifts Calf Machine Superset Bodyweight Jump Squats

4 Sets of 12-15 4 Sets of 12-15 5 Sets of 5 4 Sets of 10 Each Leg 4 Sets of 10-12 4 Sets of 20 4 Sets of 10-12

Day 7: Rest/Recover WWW.THELOSTBREED.COM

WEEK 4



Day 1:







Single Leg Hurdles Seated Box Jump 1 Power Step Box Jump Running Box Jump Jump Rope











4 Sets of 5 3 Sets of 5 3 Sets of 5 3 Sets of 5 2 Sets of 1 Minute



Day 5: Rest/Recover



























Day 2: Rest/Recover Day 3: Resistant Sprints Alternating Foot Taps Broad Jump Depth Jump Jump Rope Day 4: 180 Jumps Vertical Box Jump 1 Power Step Box Jump Running Box Jump Jump Rope













3 Sets of 10-15 Yards 3 Sets of 20 Taps 3 Sets of 5 3 Sets of 5 2 Sets of 1 Minute









4 Sets of 8 3 Sets of 2 Max Height 3 Sets of 2 Max Height 3 Sets of 2 Max Height 2 Sets of 1 Minute





Day 6: Squats Stiff Leg Deadlifts Lunges Hamstring Curl Superset Bodyweight Jump Squats Calf Machine Superset Leg Extensions

5 Sets of 5 5 Sets of 10-12 4 Sets of 10 Each Leg 4 Sets of 12-15 4 Sets of 10-12 4 Sets of 20 4 Sets of 12-15

Day 7: Rest/Recover

Advance to Flight School now! WWW.THELOSTBREED.COM

Congratulations!

Congratulations, you have now graduated from The Intro to Flight School and can proceed to Flight School. Up to this point you have learned and begun to master the specialized exercises you will need to take your overall athleticism to the next level. As you can see your legs are just becoming accustomed to the vigorous training that is mandatory for you to increase your jumping ability. You now have an idea of how much dedication and commitment this task requires. We as The Lost Breed would like to commend you for all your hard work. However, this is just the beginning... Flight School is up next!

Advance to Flight School now! WWW.THELOSTBREED.COM

INTRODUCTION Welcome to Flight School, The Lost Breed’s 8-week jump training program. This completely unique program is designed to not only vastly improve your vertical leaping ability but also increase your all-round athleticism. Improving your vertical ability can be an extremely challenging and frustrating battle; it takes a huge amount of time, persistence and dedication to see true results. With the help of this program those results will be well within your grasp. Flight School is divided into four 2-week phases; this will give you intermediate goals to reach for and a progressive system so you can see your improvements develop. Phase 1 of the program is an introductory phase; you will be introduced to the various exercises in order to allow both your body and mind to adapt to the new movements. Phase 2 introduces new exercises at an increased intensity to continually push your body. Phase 3 will gradually get harder and this is when your jumping ability will be put to the test as we have you striving for new personal record heights. The final phase is the most intense, by this time your body will be akin to the regimen and movements so an increased intensity is vital in the final push to achieve your goal.

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DISCLAMIER The Lost Breed strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercises. If you choose to follow The Lost Breed’s program without consulting your physician, you are doing so at your own risk. Adult supervision is highly recommended for participants below the age of 14. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this jump program, you agree that you do so at your own risk. You are voluntarily participating in these activities, assuming all risk of injury to yourself, and agreeing to release and discharge The Lost Breed from any and all claims or causes of action, known or unknown, arising out of The Lost Breed’s negligence.

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Dynamic Warm Up A dynamic warm up consists of stretches that implement moving as you stretch. This type of warm-up activates muscles you will be using during your workout. Dynamic stretching improves range of motion to help you feel more limber. It also improves body awareness. Moving while stretching improves your balance and coordination, skills that help you maximize your performance. Warming up in motion enhances muscular performance and power. Studies have proven dynamic stretching before a workout can help you increase overall athletic performance compared to no stretching or static stretching.

Dynamic Routine Exercise List *Complete 10 reps of each exercise below for 1-2 sets 1. Walking Lunge with a Twist 2. Walking Knee to Chest 3. Walking High Kicks 4. Butt Kicks 5. High Knees

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Stationary Stretching Exercise List

*Perform static stretches after your dynamic routine, post workout, and on rest/recovery days

*Complete each stretch listed below for 10-15 seconds 1-2 sets 1.Butterflies 2. Standing Calf Stretch (use wall) 3. Toe Touch 4. Standing Quad Stretch 5. Lying Glute Stretch

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2. 2

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4.

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5.

Foam Rolling Foam rolling is also known as Self-Myofascial Release which is a fancy term for self-massage to release muscle tightness or trigger points. By rolling over various areas of your body, you’ll help break up adhesions and scar tissue and speed up the healing and recovery process after your workout. Make sure you’re hitting your IT bands, quads, hamstrings, lower back, calves, and tibialis anterior (front calf muscle). By stretching these muscles in particular you will prevent injury and help improve recovery.

Foot Rolling Another great tip would be to roll out the bottom of your foot using a tennis ball. This technique releases adhesion and helps improve your fast twitch muscle fibers.

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Jumping Techniques 1. Proper Gather: Your gather is very important when preparing to take off. Make sure your gather isn’t choppy, or hesitant. Every movement needs to be smooth, explosive, and powerful.

2. Hip Drive: Hips need to be explosive and flexible. While performing your jumps make sure your hip thrust is powerful. This is going to propel you upwards.

3. Arm Swing: Wind your arms back and as you begin your upward drive swing your arms fast and explosive.

4. Feel Light: Picture yourself as a light and agile object with every movement. 5. Mentality: Prepare yourself mentally for every jump. Never psych yourself out as that will only lead to a decrease in your performance. BELIEVE, EXECUTE, AND SUCCEED!

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FAQ What should my rest time be between each set? -You should be resting about 1-2 minutes between sets. During this rest period you want to catch your breath and mentally prepare yourself for your next set. Seeing that we are working on explosiveness you want to listen to your body and take enough time for your muscles to fully recover. You want to be pushing yourself but at the same time working smart. The benefits of a proper resting period allows you to perform each exercise with maximum effort, which leads to maximum results.

What should I do on Rest/Recovery Days? -On your Rest Days you should be stretching, foam rolling, and icing if necessary. This will help to loosen sore muscles and speed up recovery time. Proper rest & recovery minimize the chances of injury and promote prime results.

What If I am too sore to workout? - Always listen to your body! Being sore is normal, but if you are sore to the point where you feel as though you may injure yourself, take a day or two off and come back to the program when you are fully healed and ready to go. Remember, there is a difference between being sore and potentially being injured. Be sure to know the difference between the two.

What If I am unsure how to perform a particular exercise? -You can check out our YouTube channel (The Lost Breed) where you will find various exercises and tips. You can also Google each exercise where you will find videos and descriptions on how to perform them.

How many inches will my vertical increase? -Results are dependent on the amount of effort and dedication you commit to the program. If you are consistent and push yourself throughout every single workout you will see results. This program is the blueprint to success when it comes to jumping higher and becoming more athletic. So, if you follow the workouts and give 110% you will achieve your goals.

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Week 1, Phase 1 Day 1: Dynamic Warm Up Alternating Foot Taps Hurdle Jumps Broad Jumps Tuck Jumps Jump Rope

Sets 4 Sets 3 Sets 3 Sets 3 Sets 2 Sets

Reps 20 Taps 6 Jumps 6 Jumps 6 Jumps 1 Minute

Sets 3 Sets 3 Sets 3 Sets 3 Sets 2 Sets

Reps 8 Jumps 6 Jumps 6 Jumps 6 Jumps 1 Minute

Sets 4 Sets 3 Sets 3 Sets 4 Sets

Reps 15-20 Yards 6 Jumps 30 Seconds 20 Seconds

Day 2: Dynamic Warm Up Lateral Hurdle Jumps Seated Box Jump 1 Power Step Box Jump Depth Jumps Jump Rope

Day 3: Dynamic Warm Up Incline/Resistant Sprints Medicine Ball Broad Jumps Medicine Ball Wall Sits Ab Circuit: A. Crunches B. Leg Raises C. Bicycle Crunches

Day 4: Rest/Recovery

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Day 5: Dynamic Warm Up Alternating Foot Taps Hurdle Jumps Broad Jumps Tuck Jumps Jump Rope

Sets 4 Sets 3 Sets 3 Sets 3 Sets 2 Sets

Reps 20 Taps 6 Jumps 6 Jumps 6 Jumps 1 Minute

Day 6: Dynamic Warm Up Lateral Hurdle Jumps Seated Box Jumps 1 Power Step Box Jump Depth Jumps Jump Rope

Sets 3 Sets 3 Sets 3 Sets 3 Sets 2 Sets

Reps 8 Jumps 6 Jumps 6 Jumps 6 Jumps 1 Minute

Sets 4 Sets 3 Sets 3 Sets 4 Sets

Reps 15-20 Yards 6 Jumps 30 Seconds 20 reps

Day 7: Dynamic Warm Up Incline/Resistant Sprints Medicine Ball Broad Jumps Medicine Ball Wall Sits Ab Circuit: A. Crunches B. Leg Raises C. Bicycle Crunches

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Week 2 Day 1: Rest/Recovery

Day 2: Dynamic Warm Up Alternating Foot Taps Hurdle Jumps Broad Jumps Tuck Jumps Jump Rope

Sets 4 Sets 3 Sets 3 Sets 3 Sets 2 Sets

Reps 20 Taps 6 Jumps 6 Jumps 6 Jumps 1 Minute

Day 3: Dynamic Warm Up Lateral Hurdle Jumps Seated Box Jumps 1 Power Step Box Jumps Depth Jumps Jump Rope

Sets 3 Sets 3 Sets 3 Sets 3 Sets 2 Sets

Reps 8 Jumps 3 Jumps Max Height 3 Jumps Max Height 3 Jumps Max Height 1 Minute

Sets 4 Sets 3 Sets 3 Sets 4 Sets

Reps 15-20 Yards 6 Jumps 30 Seconds 20 Reps

Day 4: Dynamic Warm Up Incline/Resistant Sprints Medicine Ball Broad Jumps Medicine Ball Wall Sits Ab Circuit: A. Crunches B. Leg Raises C. Bicycle Crunches

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Day 5: Rest/Recovery

Day 6: Dynamic Warm Up Alternating Foot Taps Hurdle Jumps Broad Jumps Tuck Jumps Jump Rope

Sets 4 Sets 3 Sets 3 Sets 3 Sets 2 Sets

Reps 20 Taps 6 Jumps 6 Jumps 6 Jumps 1 Minute

Day 7: Dynamic Warm Up Lateral Hurdle Jumps Seated Box Jumps 1 Power Step Box Jump Depth Jumps Jump Rope

Sets 3 Sets 3 Sets 3 Sets 3 Sets 2 Sets

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Reps 8 Jumps 3 Jumps Max Height 3 Jumps Max Height 3 Jumps Max Height 1 Minute

Week 3, Phase 2 Day 1: Dynamic Warm Up Sprints 5 Point Drill Medicine Ball Tuck Jumps Weighted Step Ups Ab Circuit: A. Reverse Crunches B. Leg Flutters C. Side Twists

Sets 4 Sets 3 Sets 3 Sets 3 Sets 4 Sets

Reps 15-20 Yards 4 Full Rotations 6 Jumps 10 Reps (each leg) 20 Reps

Sets 3 Sets 3 Sets 3 Sets 3 Sets 2 Sets

Reps 6 Jumps 8 Jumps 6 Jumps (each leg) 6 Jumps 1 Minute

Sets 3 Sets 3 Sets 3 Sets 3 Sets 2 Sets

Reps 6 Jumps 6 Jumps 6 Jumps 6 Jumps 1 Minute

Day 2: Rest/Recovery

Day 3: Dynamic Warm Up Kneeling Jumps Lateral Hurdle Jumps Alternating Split Jumps Broad Jumps Jump Rope

Day 4: Dynamic Warm Up Vertical Box Jump Kneeling Box Jump Running Box Jump Depth Jumps Jump Rope

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Day 5: Dynamic Warm Up Sprints 5 Point Drill Medicine Ball Tuck Jumps Weighted Step Ups Ab Circuit: A. Reverse Crunches B. Leg Flutters C. Side Twists

Sets 4 Sets 3 Sets 3 Sets 3 Sets 4 Sets

Reps 15-20 Yards 4 Full Rotations 6 Jumps 10 Reps (each leg) 20 Reps

Day 6: Rest/Recovery

Day 7: Dynamic Warm Up Kneeling Jumps Lateral Hurdle Jumps Alternating Split Jumps Broad Jumps Jump Rope

Sets 3 Sets 3 Sets 3 Sets 3 Sets 2 Sets

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Reps 6 Jumps 8 Jumps 6 Jumps (each leg) 6 Jumps 1 Minute

Week 4 Day 1: Dynamic Warm Up Vertical Box Jump Kneeling Box Jump Running Box Jump Depth Jumps Jump Rope

Sets 3 Sets 3 Sets 3 Sets 3 Sets 2 Sets

Reps 6 Jumps 6 Jumps 6 Jumps 6 Jumps 1 Minute

Day 2: Dynamic Warm Up Sprints 5 Point Drill Medicine Ball Tuck Jumps Weighted Step Ups Ab Circuit: A. Reverse Crunches B. Leg Flutters C. Side Twists

Sets 4 Sets 3 Sets 3 Sets 3 Sets 4 Sets

Reps 15-20 Yards 4 Full Rotations 6 Jumps 10 Reps (each leg) 20 Reps

Day 3: Rest/Recovery

Day 4: Dynamic Warm Up Kneeling Jumps Lateral Hurdle Jumps Alternating Split Jumps Broad Jumps Jump Rope

Sets 3 Sets 3 Sets 3 Sets 3 Sets 2 Sets

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Reps 6 Jumps 8 Jumps 6 Jumps (each leg) 6 Jumps 1 Minute

Day 5: Dynamic Warm Up Vertical Box Jump Kneeling Box Jump Running Box Jump Depth Jumps Jump Rope

Sets 3 Sets 3 Sets 3 Sets 3 Sets 2 Sets

Reps 3 Jumps Max Height 3 Jumps Max Height 3 Jumps Max Height 3 Jumps Max Height 1 Minute

Sets 4 Sets 3 Sets 3 Sets 3 Sets 4 Sets

Reps 15-20 Yards 4 Full Rotations 6 Jumps 10 Reps (each leg) 20 Reps

Day 6: Dynamic Warm Up Sprints 5 Point Drill Medicine Ball Tuck Jumps Weighted Step Ups Ab Circuit: A. Reverse Crunches B. Leg Flutters C. Side Twists

Day 7: Rest/Recovery

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Week 5, Phase 3 Day 1: Dynamic Warm Up Hurdle Jumps Kneeling Broad Jumps 5 Point Drill 180 Jumps Jump Rope

Sets 3 Sets 3 Sets 3 Sets 3 Sets 2 Sets

Reps 6 Jumps 6 Jumps 4 Full Rotations 8 Jumps 1 Minute

Sets 3 Sets 3 Sets 3 Sets 3 Sets 2 Sets

Reps 3 Jumps Max Height 3 Jumps Max Height 3 Jumps Max Height 3 Jumps Max Height 1 Minute

Day 2: Dynamic Warm Up Vertical Box Jump Kneeling Box Jump Running Box Jump Depth Jumps Jump Rope

Day 3: Dynamic Warm Up Incline/Resistant Sprints Medicine Ball Hip Tosses Weighted Hip Thrusts Ab Circuit: A. Sit-Ups B. Leg Tucks C. Leg Raises

Sets 4 Sets 3 Sets 4 Sets 4 Sets

Day 4: Rest/Recovery

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Reps 15-20 Yards 5 Tosses 10 Reps 20 Reps

Day 5: Dynamic Warm Up Hurdle Jumps Kneeling Broad Jumps 5 Point Drill 180 Jumps Jump Rope

Sets 3 Sets 3 Sets 3 Sets 3 Sets 2 Sets

Reps 6 Jumps 6 Jumps 4 Full Rotations 8 Jumps 1 Minute

Day 6: Dynamic Warm Up Single Leg Hurdle Jumps Medicine Ball Box Jumps 1 Power Step Box Jumps Seated Box Jump Jump Rope

Sets 3 Sets 3 Sets 3 Sets 3 Sets 2 Sets

Reps 8 Jumps 6 Jumps 6 Jumps 6 Jumps 1 Minute

Sets 4 Sets 3 Sets 4 Sets 4 Sets

Reps 15-20 Yards 5 Tosses 10 Reps 20 Reps

Day 7: Dynamic Warm Up Incline/Resistant Sprints Medicine Ball Hip Tosses Weighted Hip Thrusts Ab Circuit: A. Sit-Ups B. Leg Tucks C. Leg Raises

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Week 6 Day 1: Rest/Recovery

Day 2: Dynamic Warm Up Hurdle Jumps Kneeling Broad Jumps 5 Point Drill 180 Jumps Jump Rope

Sets 3 Sets 3 Sets 3 Sets 3 Sets 2 Sets

Reps 6 Jumps 6 Jumps 4 Full Rotations 8 Jumps 1 Minute

Day 3: Dynamic Warm Up Single Leg Hurdle Jumps Medicine Ball Box Jumps 1 Power Step Box Jumps Seated Box Jump Jump Rope

Sets 3 Sets 3 Sets 3 Sets 3 Sets 2 Sets

Reps 8 Jumps 6 Jumps 6 Jumps 6 Jumps 1 Minute

Sets 4 Sets 3 Sets 4 Sets 4 Sets

Reps 15-20 Yards 5 Tosses 10 Reps 20 Reps

Day 4: Dynamic Warm Up Incline/Resistant Sprints Medicine Ball Hip Tosses Weighted Hip Thrusts Ab Circuit: A. Sit-Ups B. Leg Tucks C. Leg Raises

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Day 5: Rest/Recovery

Day 6: Dynamic Warm Up Hurdle Jumps Kneeling Broad Jumps 5 Point Drill 180 Jumps Jump Rope

Sets 3 Sets 3 Sets 3 Sets 3 Sets 2 Sets

Reps 6 Jumps 6 Jumps 4 Full Rotations 8 Jumps 1 Minute

Day 7: Dynamic Warm Up Single Leg Hurdle Jumps Medicine Ball Box Jumps 1 Power Step Box Jumps Seated Box Jump Jump Rope

Sets 3 Sets 3 Sets 3 Sets 3 Sets 2 Sets

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Reps 8 Jumps 3 Jumps Max Height 3 Jumps Max Height 3 Jumps Max Height 1 Minute

Week 7, Phase 4 Day 1: Dynamic Warm Up Incline/Resistant Sprints Medicine Ball Hip Tosses Weighted Hip Thrusts Ab Circuit: A. Sit-Ups B. Leg Tucks C. Leg Raises

Sets 4 Sets 3 Sets 4 Sets 4 Sets

Reps 15-20 Yards 5 Tosses 10 Reps 20 Reps

Day 2: Rest/Recovery

Day 3: Dynamic Warm Up Tuck Jumps Lateral Hurdle Jumps Broad Jumps Kneeling Tuck Jumps

Sets 3 Sets 3 Sets 3 Sets 3 Sets

Reps 6 Jumps 8 Jumps 6 Jumps 6 Jumps

Day 4: Dynamic Warm Up Hurdle Jump Into Box Jump Lateral Hurdle Into Box Jump Running Box Jump Seated Box Jump Jump Rope

Sets 3 Sets 3 Sets 3 Sets 3 Sets 2 Sets

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Reps 6 Jumps 6 Jumps 6 Jumps 6 Jumps 1 Minute

Day 5: Dynamic Warm Up Medicine Ball Wall Sits Medicine Ball Tuck Jumps Sprints Ab Circuit: A. Sit-Ups B. Leg Tucks C. Leg Raises

Sets 3 Sets 3 Sets 4 Sets 4 Sets

Reps 30 Seconds 6 Jumps 15-20 Yards 20 Reps

Day 6: Rest/Recovery

Day 7: Dynamic Warm Up Tuck Jumps Lateral Hurdle Jumps Broad Jumps Kneeling Tuck Jumps

Sets 3 Sets 3 Sets 3 Sets 3 Sets

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Reps 6 Jumps 8 Jumps 6 Jumps 6 Jumps

Week 8 Day 1: Dynamic Warm Up Hurdle Jump Into Box Jump Lateral Hurdle Into Box Jump Running Box Jump Seated Box Jump Jump Rope

Sets 3 Sets 3 Sets 3 Sets 3 Sets 2 Sets

Reps 6 Jumps 6 Jumps 6 Jumps 6 Jumps 1 Minute

Day 2: Dynamic Warm Up Incline/Resistant Sprints Medicine Ball Hip Tosses Weighted Hip Thrusts Ab Circuit: A. Sit-Ups B. Leg Tucks C. Leg Raises

Sets 4 Sets 3 Sets 4 Sets 4 Sets

Reps 15-20 Yards 5 Tosses 10 Reps 20 Reps

Sets 3 Sets 3 Sets 3 Sets 3 Sets

Reps 6 Jumps 8 Jumps 6 Jumps 6 Jumps

Day 3: Rest/Recovery

Day 4: Dynamic Warm Up Tuck Jumps Lateral Hurdle Jumps Broad Jumps Kneeling Tuck Jumps

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Day 5: Dynamic Warm Up Hurdle Jump Into Box Jump Lateral Hurdle Into Box Jump Running Box Jump Seated Box Jump Jump Rope

Sets 3 Sets 3 Sets 3 Sets 3 Sets 2 Sets

Reps 3 Jumps Max Height 3 Jumps Max Height 3 Jumps Max Height 3 Jumps Max Height 1 Minute

Sets 4 Sets 3 Sets 4 Sets 4 Sets

Reps 15-20 Yards 5 Tosses 10 Reps 20 Reps

Day 6: Dynamic Warm Up Incline/Resistant Sprints Medicine Ball Hip Tosses Weighted Hip Thrusts Ab Circuit: A. Sit-Ups B. Leg Tucks C. Leg Raises

Day 7: Rest/Recovery



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Congratulations! Congratulations on completing Flight School. We hope that through the grind, your commitment, the sweat, and battles that you had to overcome during this process have led you to see results. The TLB family wants to sincerely congratulate you for the hours you have put in to accomplish your goals and actually making your dreams a reality. You now have the ability to over power any bit of negativity that exists within your mind. You now have a brief understanding of what it takes to become great. Take this and run with it, do not stop here. Go harder; push yourself until you’re exactly where you want to be. Until then, never be satisfied. Let the completion of this workout be the start of something special. This is just a stepping-stone on your path to greatness. Never let someone shoot down your dreams. You are going to come across people that don’t want you to succeed, that don’t believe in you. What you do then is show them what type of hunger, dedication, ambition, and passion you have inside your heart. Prove to them with your actions that anything is possible and that you are limitless. Welcome to The Lost Breed, you are now a part of the endangered species that is driven by hunger and ambition. You are now a member of a movement that separates the hungry from the complacent. We expect you have achieved the mindset where the grind never stops. Let your marathon continue.



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Bonus 8-Week Leg Program

“Along with plyometrics I’ve seen a great increase in my vertical by incorporating weight training into my regimen” – Anthony Lugo

*Make sure to perform two leg workouts a week along with completing Flight School! #1 #4 Leg Extensions – 5 sets of 15 Leg Extensions – 4 sets of 12 Superset with Lying Hamstring Curls - 5 sets of 15 Lying Hamstring Curls – 4 sets of 12 Superset with Leg Press – 4 sets of 12-15 Body Weight Jump Squats – 4 sets of 10 Superset with Walking Lunges - 4 sets of 10 (each leg) Narrow Stance Squats – 5 sets of 6-8 Explosive Squats – 5 sets of 5 Stiff Leg Deadlifts – 4 sets of 10-12 Superset with Single Leg Hamstring Curls – 4 sets of 12 Calf Machine – 4 sets of 15 (each leg) _____________________________________________ _______________________________________________ #5 #2 Vertical Leg Press – 4 sets of 10-12 Lying Hamstring Curls – 4 sets of 12 Superset with Dumbbell Single Stiff Leg Deadlift – 4 sets of Seated Hamstring Curls – 4 sets of 12 10-12 (each leg) Superset with Leg Extensions – 4 sets of 20 Single Leg Press - 4 sets of 10-12 (each leg) Box Squats – 5 sets of 5 Lying Hamstring Curl – 4 sets of 12 Superset with Stiff Leg Deadlifts – 4 sets of 10 Leg Extensions – 4 sets of 12 ________________________________________________ #3 Standing Calf Raise Machine – 4 sets of 15-20 Front Squats – 5 sets of 5 _____________________________________________ #6 Weighted Hip Thrusters – 4 sets of 10 Weighted Step Ups – 4 sets of 10 Superset with Step-Ups – 4 sets of 10 (each leg) Explosive Squats – 5 sets of 5 Lying Hamstring Curl – 4 sets of Seated Hamstring Curl – 4 sets of 10-12 each Superset with leg Seated Calf Raise – 4 sets of 20 Superset with Single Leg Extensions - 4 sets of 10-12 each leg Calf Machine – 4 sets of 15

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#7 Front Squats – 5 sets of 5 Superset with Step Ups – 5 sets of 10-12 (each leg) Stiff Leg Deadlifts – 4 sets of 10 Superset with Lying Hamstring Curls – 4 sets of 12 Machine Leg Press – 4 sets of 12 Superset with Calf Raises on Leg Press Machine – 4 sets of 15 ___________________________________________________ __ #8 Explosive Squats – 5 sets of 8 Weighted Hip Thrusters – 4 sets of 10 Superset with Bodyweight Jump Squats – 4 sets of 10 Regular Deadlifts – 4 sets of 5 Leg Extensions – 4 sets of 12-15 Superset with Seated Hamstring Curls – 4 sets of 12-15 ___________________________________________________ __ #9 Leg Extensions – 5 sets of 15 Superset with Lying Hamstring Curls - 5 sets of 15 Leg Press – 4 sets of 12-15 Superset with Walking Lunges - 4 sets of 10 (each leg) Explosive Squats – 5 sets of 8 Single Leg Hamstring Curls – 4 sets of 12 (each leg)

#10 Lying Hamstring Curls – 4 sets of 12 Superset with Seated Hamstring Curls – 4 sets of 12 Leg Extensions – 4 sets of 20 Box Squats – 5 sets of 3 Stiff Leg Deadlifts – 4 sets of 10 ____________________________________________ #11 Front Squats – 5 sets of 5 Weighted Hip Thrusters – 4 sets of 10 Superset with Step-Ups – 4 sets of 10 (each leg) Lying Hamstring Curl – 4 sets of Superset with Seated Calf Raise – 4 sets of 20 _____________________________________________ #12 Leg Extensions – 4 sets of 12 Lying Hamstring Curls – 4 sets of 12 Superset with Body Weight Jump Squats – 4 sets of 10 Narrow Stance Squats – 5 sets of 6-8 Stiff Leg Deadlifts – 4 sets of 10-12 Superset with Calf Machine – 4 sets of 15 _____________________________________________ #13 Vertical Leg Press – 4 sets of 10-12 Dumbbell Single Stiff Leg Deadlift – 4 sets of 10-12 (each leg) Superset with Single Leg Press - 4 sets of 10-12 (each leg) Lying Hamstring Curl – 4 sets of 12 Superset with Leg Extensions – 4 sets of 12 Standing Calf Raise Machine – 4 sets of 15-20

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#14 Weighted Step Ups – 4 sets of 10 Explosive Squats – 5 sets of 5 Seated Hamstring Curl – 4 sets of 10-12 each leg Superset with Single Leg Extensions - 4 sets of 10-12 each leg Calf Machine – 4 sets of 15 ___________________________________________ #15 Front Squats – 5 sets of 8 Superset with Step Ups – 5 sets of 10-12 (each leg) Stiff Leg Deadlifts – 4 sets of 10 Superset with Lying Hamstring Curls – 4 sets of 12 Machine Leg Press – 4 sets of 12 ___________________________________________ #16 Explosive Squats – 5 sets of 3 Weighted Hip Thrusters – 4 sets of 10 Superset with Bodyweight Jump Squats – 4 sets of 10 Regular Deadlifts – 4 sets of 5 Leg Extensions – 4 sets of 12-15 Superset with Seated Hamstring Curls – 4 sets of 12-15



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