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Exercise Library
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Overview
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Dunker of the Month
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Before You Begin
[/cs_block_grid_item][cs_block_grid_item title=”Effectively Using The Program”]
Effectively Using The Program
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Exercise Library
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Phase 1
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Phase 2
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Bonuses
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[/x_video_embed][cs_block_grid type=”two-up”][cs_block_grid_item title=”Overview”]
Overview
[/cs_block_grid_item][cs_block_grid_item title=”Dunker of the Month”]
Dunker of the Month
[/cs_block_grid_item][cs_block_grid_item title=”Before You Begin”]
Before You Begin
[/cs_block_grid_item][cs_block_grid_item title=”Effectively Using The Program”]
Effectively Using The Program
[/cs_block_grid_item][cs_block_grid_item title=”Exercise Library”]
Exercise Library
[/cs_block_grid_item][cs_block_grid_item title=”Phase 1″]
Phase 1
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Phase 2
[/cs_block_grid_item][cs_block_grid_item title=”Bonuses”]
Bonuses
[/cs_block_grid_item][cs_block_grid_item title=”FAQ”]
[/cs_block_grid_item][/cs_block_grid][/cs_element_column][/cs_element_row][cs_element_row _id=”49″][cs_element_column _id=”50″][x_custom_headline level=”h2″ looks_like=”h2″ accent=”true” class=”cs-ta-center” style=”color: hsl(0, 0%, 100%);margin: 0px;”]How To Complete The Workouts[/x_custom_headline][cs_text class=”cs-ta-left”]
Sets/Reps/Rest
Welcome to the exercise library! On this page you will see everything you need to familiarize yourself with the workouts you will be doing in the next 30 days, and eventually 60 days. Underneath this message there are PDFs and three columns of buttons. Each will have a headline on top that will direct you to what type of exercise will be shown (bodyweight, bodyweight with boxes, and weights). It is HIGHLY recommended that you go through each of these links and watch the videos. This will not only get you more familiar with what you will be doing, but it will save you time while you are working out. The PDFs are good to download on your phone or print out and have it accessible at the gym if you forget an exercise.
[/cs_text][cs_element_text _id=”53″][cs_element_text _id=”54″][/cs_element_column][/cs_element_row][cs_element_row _id=”60″][cs_element_column _id=”61″][x_custom_headline level=”h2″ looks_like=”h2″ accent=”true” class=”cs-ta-center” style=”color: hsl(0, 0%, 100%);margin-top: 25px;”]The Warmup[/x_custom_headline][/cs_element_column][/cs_element_row][cs_element_row _id=”68″][cs_element_column _id=”69″][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][cs_element_text _id=”71″][/cs_element_column][cs_element_column _id=”72″][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][cs_text]
Activation
(Sets and Reps Inside Video)
[/cs_text][/cs_element_column][/cs_element_row][cs_element_row _id=”79″][cs_element_column _id=”80″][x_custom_headline level=”h2″ looks_like=”h2″ accent=”true” class=”cs-ta-center” style=”color: hsl(0, 0%, 100%);margin-top: 25px;”]The Exercises[/x_custom_headline][/cs_element_column][/cs_element_row][cs_element_row _id=”87″][cs_element_column _id=”88″][cs_element_text _id=”89″][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]DL Ski Jumps[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]SL Ski Jumps Alt[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]SK Ski Jumps Same[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]Tuck Jumps[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]Rocket Jumps[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]Split Jumps[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]SL Butt Kicks[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]Bench Knee Drives[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]Pogos[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]Cheerleaders[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_image type=”none” src=”https://twicethespeed.com/wp-content/uploads/2017/12/leg_free-21.png” alt=”” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]Wall Sits[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]Broad Jumps[/x_button][/cs_element_column][cs_element_column _id=”115″][cs_element_text _id=”116″][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]Depth Jumps[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]DL Shock Jumps[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]SL Shock Jumps[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]Split Shock Jumps[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]Seated Shock Jumps[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]Reactive Jumps[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]Knee Pops Ups[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]DL Box Jumps[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]SL Box Jumps[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]DL Approach Jumps[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]SL Approach Jumps[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]Straight Leg Box Jumps[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]Depth Jumps To Split Hold[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]45 Degree Box Jumps[/x_button][/cs_element_column][cs_element_column _id=”145″][cs_element_text _id=”146″][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]Concentric Squats[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]Eccentric Squats[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]Goblet Squats[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]Glute-Ham Raises[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]Bulgarian Split 1[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]Bulgarian Split 2[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]Lunges[/x_button][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_button type=”transparent” shape=”rounded” size=”regular” block=”true” circle=”false” icon_only=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”color: yellow;border: solid black;”]Standing Calf Raises[/x_button][/cs_element_column][/cs_element_row][/cs_element_section][/cs_content]