TK Academy Program Day 2 Lower-Body(Push)

If you haven't read TK Academy program Day 1, you should definitely check it out.
Day 2 will be a lower-body day.

Lower-body push

No. 1

・Snatch　4 reps ( If you go heavy, you can minimize reps to 2-3)

・Box Jump（Without momentum）4 times

4 sets

Tips
Snatch
・Jump like you do verticle jump.
・Don't lift the weight with your arms. It will follow you automatically if you jump explosively.
・Don't have to worry about catching the weight. It is ok you just jump and lift the weight a little bit.
・Your arms have to be relaxed but it needs to lead the path you lift.

No.２

・Front Squat
15 reps (Ex. 225 lbs)
10 reps (Ex. 245 Ibs)
 8  reps (Ex. 265 Ibs)
 4  reps (Ex. 285 Ibs)

（I wrote pounds as an example. Do those reps and try as heavy as you can lift.）

Tips
☆Focus on the speed you lift. You definitely need the front squat if you are an athlete.
☆Close the bar to your throat, put the bar on your shoulders, and lift your elbows.
・The front squat can enhance your performance more than the back squat.

No.３

・Walking range
8 times each（95-115 Ibs, You can go heavier）
3 sets

Tips
・Lift your back leg explosively.
・Stop at the top. (When you lift your leg)
・Do not spread out your leg too wide. Your front knee should be about 90 degrees.
・Don't go too low or high. (Do not put your leg on the ground)
・Forcus on your top of the foot not facing the ground when you lift a leg.

If your gym doesn't have room to do the walking range, you can do a different kind of range like this video down below instead. You just need to focus on lifting your leg explosively like the walking range.
(135 Ibs ~ 225 Ibs)

No.４

・Kyser machine squat
1st set 　5 reps
2nd set   6 reps continuous

Most of the gym does not have this machine, so you can do the squat jump as a substitute.