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Thanks for tuning in for our first youth training program!

This program focuses on single and double leg jumps. The strength block will focus on being able to maintain tension in your body during the exercises.

The introduction of a pause will increase your time under tension and challenge your ability to sustain a held position.

The program is designed to be done 1x per week. Follow along with the video above, and most importantly, have fun!

Disclaimer: Participants wishing to take part in the Fortius online training programs do so at their own risk. Participants should only participate in programs and exercises if they feel they can safely do. If at any time during the program the Participant feels she or he can no longer safely participate in the program they should immediate cease.


Click here to watch the warm-up video before starting the training blocks below.

  • Up-Down Dog Mobility Series (1 minute of constant SLOW movement)
  • Seated Shin Box Opener (1 minute of constant SLOW movement)
  • Shin Box Rotations – 8 reps each side
  • Shoulder Protraction/Retraction – 10 reps
  • Glute Bridge – 10 reps
  • Plank Roll – 8 reps each side
  • Kneeling Hip Hinge – 10 reps
  • Quadruped Rockers – 10 reps


1A) Ankling; 10 per side
Stay tall, and keep the power under your hips.

1B) Single-leg Jump with Double-leg land;  4 per side
Drive off your standing foot, swing your arms forward and land softly by bending your knees upon impact.

1C) Squat jump with a pause; 6 reps
Drop your hips so they are in line with your knee, then drive up as quickly as possible. Your feet should be under your hips.


2A) Bodyweight Squat with 4 second pause at the bottom; 10 reps
Your feet should be at least shoulder distance apart, with your toes turned out slightly. Then slowly lower, hold at the bottom and drive up.

2B) Plank Get Ups;  8 per side
There should be a straight line from your shoulder all the way to your ankle. Hips should stay still and not sway side to side.

2C) Birddog/Hover Hold; 8 per side
Reach your arm out as far as you can, push your leg back as far as it can and keep a flat back. Progress to toes to make it more difficult. Hips should remain still.


3A) Double-leg Hinge with Arm Raise, 4 second pause at top; 10 reps
Hips should go back and up. A slight bend in your knee. Then slowly raise your arms up, keeping your shoulders back and down.

3B) Bentover Cuban Press; 10 reps
Hips should go back and up. A slight bend in your knee. Arms are kept bent at 90 degrees, Slowly rotate the arms up, keeping the shoulders back and down.

3C) Deadbug;  8 per side
Reach the opposite arm and leg out as far as they can go while your lower back maintains good contact with the floor.