BoingVERT

DISCLAIMER

IMPORTANT NOTES ON HOW TO DO EACH EXERCISE - REMEMBER THIS

1-LEG or 2-LEG JUMPER

SUPPORT

FINDING THE RIGHT BOX HEIGHT

JUMPER'S KNEE: HEALING AND PREVENTION

IN-SEASON TRAINING

UPPER BODY WORKOUT: BoingSTRONG

IF YOU ARE REALLY OUT OF SHAPE...

VERT ACADEMY: COMING SOON!

FIRST RULE: YOU HAVE TO BE A LEAN

CARNIVORE - IS THIS BEST JUMPING DIET EVER?

KETO - ANOTHER OPTION

BONUS: TIME RESTRICTED EATING

OTHER DIETS TO EXPLORE

BoingVERT SUPPS

PRE-TEST

SET YOUR NIGHTMARE

SET YOUR DREAM

WARM-UP - DAY 1 - WEIGHTED JUMPROPE AND BALLISTICS

WORKOUT - DAY 1 - EXPLOSIVENESS

COOL DOWN - DAY 1 - BOINGYOGA

RECOVERY - DAY 1 - BOINGCOLD

SUPPLEMENTS - HIGHLY RECOMMENDED

TIME ESTIMATE - DAY 2 - 48 MINUTES

MINDSET - DAY 2 - FALL IN LOVE WITH DISCOMFORT

WARM-UP - DAY 2 - WEIGHTED JUMPROPE AND BALLISTICS

WORKOUT - DAY 2 - EXPLOSIVENESS

COOL DOWN - DAY 2 - BOINGYOGA

RECOVERY - DAY 2 - BOINGBREATH

TIME ESTIMATE - DAY 3 - 29 MINUTES

MINDSET - DAY 3 - DO THE THING THAT IS HARD TO DO

WARM-UP - DAY 3 - WEIGHTED JUMPROPE AND BALLISTICS

WORKOUT - DAY 3 - BOINGCORE

OPTIONAL - DAY 3 - BOINGSTRONG

JUMPING FORM - DAY 3 - TIPS AND TRICKS

COOL DOWN - DAY 3 - BOINGYOGA

TIME ESTIMATE - DAY 4 - 46 MINUTES

MINDSET - DAY 4 - W.O.L.F

WARM-UP - DAY 4 - WEIGHTED JUMPROPE AND BALLISTICS

WORKOUT - DAY 4 - EXPLOSIVENESS

COOL DOWN - DAY 4 - BOINGFLEX

RECOVERY - DAY 4 - BOINGBREATH

TIME ESTIMATE - DAY 5 - 60 MINUTES

MINDSET - DAY 5 - CONSISTENCY AND GREATNESS

WARM-UP - DAY 5 - WEIGHTED JUMPROPE AND BALLISTICS

WORKOUT - DAY 5 - EXPLOSIVENESS

COOL DOWN - DAY 5 - BOINGYOGA

RECOVERY - DAY 5 - BOINGCOLD

TIME ESTIMATE - DAY 6 - 27 MINUTES

MINDSET - DAY 6 - VISUALIZATION

WORKOUT - DAY 6 - BOINGGLUTES

OPTIONAL - DAY 6 - BOINGSTRONG

COOL DOWN - DAY 6 - BOINGYOGA

RECOVERY - DAY 6 - ACTIVE

DAY 7 - REST DAY - REVIEW NIGHTMARES AND DREAMS

DAY 7 - JUMPING FORM QUIZ

RATE THE PROGRAM

TIME ESTIMATE - DAY 8 - 47 MINUTES

MINDSET - DAY 8 - HAVE TO VS WANT TO VS EXHILIRATED TO

WARM-UP - DAY 8 - WEIGHTED JUMPROPE AND BALLISTICS

WORKOUT - DAY 8 - EXPLOSIVENESS

COOL DOWN - DAY 8 - BOINGYOGA

RECOVERY - DAY 8 - BOINGCOLD

LAST TASK - VISUALIZATION - DAY 8

TIME ESTIMATE - DAY 9 - 21 MINUTES

MINDSET - DAY 9 - LATER WILL BE TOO LATE

WORKOUT - DAY 9 - LOWER LEG AND FEET

OPTIONAL: BoingSTRONG UPPER BODY

JUMP MECHANICS - DAY 9 - WORK ON YOUR PENULTIMATE STEP

COOL DOWN - DAY 9 - BOINGYOGA

RECOVERY - DAY 9 - ACTIVE

TIME ESTIMATE - DAY 10 - 46 MINUTES

MINDSET - DAY 10 - I WILL ALWAYS WORK HARD

WARM-UP - DAY 10 - WEIGHTED JUMPROPE AND BALLISTICS

WORKOUT - DAY 10 - EXPLOSIVENESS

COOL DOWN - DAY 10 - QUICK YOGA

RECOVERY - DAY 10 - BOINGCOLD

TIME ESTIMATE - DAY 11 - 24 MINUTES

MINDSET - DAY 11 - GET AWAY FROM TOXIC OTHERS

WORKOUT - DAY 11 - BoingCORE

OPTIONAL: BoingSTRONG UPPER BODY

COOL DOWN - DAY 11 - BOINGFLEX

RECOVERY - DAY 11 - BOINGCOLD

TIME ESTIMATE - DAY 12 - 51 MINUTES

MINDSET - DAY 12 - YOU ARE ONLY YOU WHEN YOU ARE AT YOUR BEST

WARM-UP - DAY 12 - WEIGHTED JUMPROPE AND BALLISTICS

WORKOUT - DAY 12 - EXPLOSIVENESS

COOL DOWN - DAY 12 - BOINGYOGA

RECOVERY - DAY 12 - BOINGBREATH

TIME ESTIMATE - DAY 13 - 21 MINUTES

MINDSET - DAY 13 - VISUALIZATION

WORKOUT - DAY 13 - LOWER LEG AND FEET

OPTIONAL: BoingSTRONG UPPER BODY

COOL DOWN - DAY 13 - BOINGYOGA

RECOVERY - DAY 13 - BOINGBREATH

REST DAY - DAY 14 REVIEW NIGHTMARES AND DREAMS

TIME ESTIMATE - DAY 15 - 54 MINUTES

MINDSET - DAY 15 - USING MIND TO CONTROL BODY

WARM-UP - DAY 15 - WEIGHTED JUMP ROPE AND BALLISTIC STRETCHING

WORKOUT - DAY 15 - EXPLOSIVENESS

COOL DOWN - DAY 15 - BOINGYOGA

RECOVERY - DAY 15 - BOINGCOLD

TIME ESTIMATE - DAY 16 - 29 MINUTES

MINDSET - DAY 16 - BELIEF AHEAD OF MAX PERFORMANCE

WORKOUT - DAY 16 - BOINGGLUTES

OPTIONAL - DAY 16 - BoingSTRONG UPPER BODY

COOL DOWN - DAY 16 - BOINGYOGA

JUMP MECHANICS - DAY 16 - INTENSITY ON EACH JUMP

RECOVERY - DAY 16 -BOINGBREATH

TIME ESTIMATE - DAY 17 - 56 MINUTES

MINDSET - DAY 17 - REMINDER: I CAME HERE FOR THE DISCOMFORT

WARM-UP - DAY 17 - WEIGHTED JUMP ROPE AND BALLISITC STRETCHING

WORKOUT - DAY 17 - EXPLOSIVENESS

COOL DOWN - DAY 17 - BOINGYOGA

RECOVERY - DAY 17 - THE COLD

TIME ESTIMATE - DAY 18 - 26 MINUTES

MINDSET - DAY 18 - DON'T BE A SPURTER

WORKOUT - DAY 18 - BOINGCORE

COOL DOWN - DAY 18 - BOINGFLEX

RECOVERY - DAY 18

OPTIONAL: BoingSTRONG UPPER BODY

TIME ESTIMATE - DAY 19 - 58 MINUTES

MINDSET - DAY 19 - AFFIRMATIONS: NO ONE OUT WORKS ME

WARM-UP - DAY 19 - WEIGHTED JUMP ROPE AND BALLISTIC STRETCHING

WORKOUT - DAY 19 - EXPLOSIVENESS

COOL DOWN - DAY 19 - BOINGYOGA

RECOVERY - DAY 19 - THE COLD

TIME ESTIMATE - DAY 20 - 21 MINUTES

MINDSET - DAY 20 - VISUALIZATION

WORKOUT - DAY 20 - LOWER LEG AND FEET

OPTIONAL: BoingSTRONG UPPER BODY

COOL DOWN - DAY 20 - BOINGYOGA

RECOVERY - DAY 20 - BOINGBREATH

REST DAY - DAY 21 REVIEW NIGHTMARES AND DREAMS

TIME ESTIMATE - DAY 22 - 63 MINUTES

MINDSET - DAY 22 - HOW'S YOUR RELATIONSHIP WITH YOUR DREAM GOING

WARM-UP - DAY 22 - BALLISTIC STRETCHING AND WEIGHTED JUMP ROPE

WORKOUT - DAY 22 - EXPLOSIVENESS

COOL DOWN - DAY 22 - BOINGYOGA

RECOVERY - DAY 22 - BOINGCOLD

TIME ESTIMATE - DAY 23 - 15 MINUTES

MINDSET - DAY 23 - WHERE THERE IS A "WHY" THERE IS A WAY

WORKOUT - DAY 23 - BOINGFLEX

OPTIONAL: BoingSTRONG UPPER BODY

RECOVERY - DAY 23 - BOINGBREATH

TIME ESTIMATE - DAY 24 - 65 MINUTES

MINDSET - DAY 24 - ALWAYS ATTACK

WARM-UP - DAY 24 - WEIGHTED JUMPROPE AND BALLISTIC STRETCHING

WORKOUT - DAY 24 - EXPLOSIVENESS

COOL DOWN - DAY 24 - BOINGYOGA

RECOVERY - DAY 24 - BOINGCOLD

TIME ESTIMATE - DAY 25 - 21 MINUTES

MINDSET - DAY 25 - THE THOUGHT THAT CHANGES EVERYTHING

WORKOUT - DAY 25 - BOINGCORE

OPTIONAL: BoingSTRONG UPPER BODY

COOL DOWN - DAY 25 - BOINGFLEX

RECOVERY - DAY 25 - BOINGBREATH

TIME ESTIMATE - DAY 26 - 63 MINUTES

MINDSET - DAY 26 - BE "ROBOTIC" GOING AFTER YOUR GOALS

WARM-UP - DAY 26 - WEIGHTED JUMP ROPE AND BALLISTIC STRETCHING

WORKOUT - DAY 26 - EXPLOSIVENESS

COOL DOWN - DAY 26 - BOINGYOGA

RECOVERY - DAY 26 - BOINGCOLD

TIME ESTIMATE - DAY 27 - 22 MINUTES

MINDSET - DAY 27 - VISUALIZATION

WORKOUT - DAY 27 - LOWER LEG AND FEET

OPTIONAL - DAY 27 - BoingSTRONG UPPER BODY

COOL DOWN - DAY 27 - BOINGYOGA

RECOVERY - DAY 27 - NONE

REST DAY - DAY 28 REVIEW NIGHTMARES AND DREAMS

MINDSET - DAY 29 - WHEN YOU ARE TIRED TRY THIS

WARM-UP - DAY 29 - BALLISTIC STRETCHING AND WEIGHTED JUMP ROPE

WORKOUT - DAY 29 - EXPLOSIVENESS

COOL DOWN - DAY 29 - BOINGYOGA

RECOVERY - DAY 29 - BOINGCOLD

WARM-UP - DAY 30 - BALLISTIC STRETCHING AND WEIGHTED JUMP ROPE

MINDSET - DAY 30 - YOU NEED A LITTLE "POISON" IN YOUR LIFE

WARM-UP - DAY 30 - BALLISTIC STRETCHING AND WEIGHTED JUMP ROPE

WORKOUT - DAY 30 - EXPLOSIVENESS

COOL DOWN - DAY 30 - BOINGYOGA

RECOVERY - DAY 30 - BOINGBREATH

MINDSET - DAY 31 - IF YOU STAY READY, YOU DON'T HAVE TO GET READY

WORKOUT - DAY 31 - BOINGCORE

OPTIONAL - DAY 31 - BoingSTRONG

COOL DOWN - DAY 31 - BOINGYOGA

RECOVERY - DAY 31 - THE COLD

MINDSET - DAY 32 - THE STOIC FORK

WARM UP - DAY 32 - BALLISTIC STRETCHING AND WEIGHTED JUMP ROPE

WORKOUT - DAY 32 - EXPLOSIVENESS

COOL DOWN - DAY 32 - BOINGFLEX

RECOVERY - DAY 32 - BOINGBREATH

MINDSET - DAY 33 - OWN YOUR GREATNESS

WARM-UP - DAY 33 - BALLISTIC STRETCHING AND WEIGHTED JUMP ROPE

WORKOUT - DAY 33 - EXPLOSIVENESS

COOL DOWN - DAY 33 - BOINGYOGA

RECOVERY - DAY 33 - BOINGOLD

MINDSET - DAY 34 - VISUALIZATION

WORKOUT - DAY 34 - REST (OR LOW-HOOP SESSION)

COOL DOWN - DAY 34 - BOINGFLEX

RECOVERY - DAY 34 - BOINGBREATH

REST DAY - DAY 35 REVIEW NIGHTMARES AND DREAMS

MINDSET - DAY 36 - DO NOT WAIT TO BE CHOSEN

WARM-UP - DAY 36 - BALLISTIC STRETCHING AND WEIGHTED JUMP ROPE

WORKOUT - DAY 36 - EXPLOSIVENESS

COOL DOWN - DAY 36 - BOINGYOGA

RECOVERY - DAY 36 - THE COLD

MINDSET - DAY 37 - WAKE UP AND SMELL THE ROUTINE

WORKOUT - DAY 37

RECOVERY - DAY 37 - BOINGBREATH

MINDSET - DAY 38 - STOP WASTING SO MUCH TIME

WARM-UP - DAY 38 - WEIGHTED JUMP ROPE AND BALLISTIC STRETCHING

WORKOUT - DAY 38 - EXPLOSIVENESS

COOL DOWN - DAY 38 - BOINGYOGA

RECOVERY - DAY 38 - BOINGCOLD

MINDSET - DAY 39 - A STRONG MIND FACES FEAR

WORKOUT - DAY 39 - BOINGCORE

OPTIONAL: BoingSTRONG UPPER BODY

COOL DOWN - DAY 39 - BOINGFLEX

RECOVERY - DAY 39 - BOINGBREATH

MINDSET - DAY 40 - EVERYONE HAS A KILLER INSTINCT

WARM-UP - DAY 40 - WEIGHTED JUMP ROPE AND BALLISTIC STRETCHING

WORKOUT - DAY 40 - EXPLOSIVENESS

COOL DOWN - DAY 40 - BOINGYOGA

RECOVERY - DAY 40 - BOINGCOLD

MINDSET - DAY 41 - VISUALIZATION

WORKOUT - DAY 41 - LOWER LEG AND FEET

OPTIONAL: BoingSTRONG UPPER BODY

COOL DOWN - DAY 41 - BOINGYOGA

RECOVERY - DAY 41 - BOINGBREATH

REST DAY - DAY 42 REVIEW NIGHTMARES AND DREAMS

MINDSET - DAY 43 - THE POWER OF "UNTIL"

WARM-UP - DAY 43 - BALLISTIC STRETCHING AND WEIGHTED JUMP ROPE

WORKOUT - DAY 43 - EXPLOSIVENESS

COOL DOWN - DAY 43 - BOINGYOGA

RECOVERY - DAY 43 - BOINGCOLD

MINDSET - DAY 44 - I WILL WORK HARD AFFIRMATIONS

WORKOUT - DAY 44 - GLUTES

OPTIONAL: BoingSTRONG UPPER BODY

COOL DOWN - DAY 44 - BOINGYOGA

RECOVERY - DAY 44 - BOINGBREATH

MINDSET - DAY 45 - BE PARANOID ABOUT THE COMPETITION

WARM-UP - DAY 45 - BALLISTIC STRETCHING AND WEIGHTED JUMPROPE

WORKOUT - DAY 45 - EXPLOSIVENESS

COOL DOWN - DAY 45 - BOINGYOGA

RECOVERY - DAY 45 - BOINGCOLD

MINDSET - DAY 46 - WAR DRUMS

WORKOUT - DAY 46 - BOINGCORE

OPTIONAL: BoingSTRONG UPPER BODY

COOL DOWN - DAY 46 - BOINGFLEX

RECOVERY - DAY 46 - BOINGBREATH

MINDSET - DAY 47 - ON MAINTAINING EXCELLENCE

WARM-UP - DAY 47 - BALLISTIC STRETCHING AND WEIGHTED JUMPROPE

WORKOUT - DAY 47 - EXPLOSIVENESS

COOL DOWN - DAY 47 - BOINGYOGA

RECOVERY - DAY 47 - BOINGCOLD

MINDSET - DAY 48 - VISUALIZATION

WORKOUT - DAY 48 - LOWER LEG AND FEET

OPTIONAL: BoingSTRONG UPPER BODY

COOL DOWN - DAY 48 - BOINGYOGA

RECOVERY - DAY 48 - BOINGBREATH

REST DAY - DAY 49 REVIEW NIGHTMARES AND DREAMS

MINDSET - DAY 50 - WHERE THERE IS A WHY, THERE IS A WAY

WARM UP - DAY 50 - BALLISTIC STRETCHING AND WEIGHTED JUMP ROPE

WORKOUT - DAY 50 - EXPLOSIVENESS

COOL DOWN - DAY 50 - BOINGYOGA

RECOVERY - DAY 50 - BOINGCOLD

MINDSET - DAY 51

WORKOUT - DAY 51 - REST DAY

RECOVERY - DAY 51 - BOINGBREATH AND BOINGCOLD

MINDSET - DAY 52

WARM-UP - DAY 52 - BALLISTIC STRETCHING AND WEIGHTED JUMP ROPE

WORKOUT - DAY 52 - EXPLOSIVENESS

COOL DOWN - DAY 52 - BOINGYOGA

RECOVERY - DAY 52 - BOINGCOLD

MINDSET - DAY 53

WORKOUT - DAY 53 - BOINGCORE

OPTIONAL: BoingSTRONG UPPER BODY

COOL DOWN - DAY 53 - BOINGFLEX

RECOVERY - DAY 53 - BOINGBREATH

MINDSET - DAY 54

WARM-UP - DAY 54 - BALLISTIC STRETCHING AND WEIGHTED JUMP ROPE

WORKOUT - DAY 54 - EXPLOSIVENESS

COOL DOWN - DAY 54 - BOINGYOGA

RECOVERY - DAY 54 - BOINGCOLD

MINDSET - DAY 55 - VISUALIZATION

WORKOUT - DAY 55 - LOWER LEG AND FEET

OPTIONAL: BoingSTRONG UPPER BODY

COOL DOWN - DAY 55 - BOINGYOGA

RECOVERY - DAY 55 - BOINGBREATH

REST DAY - DAY 56 REVIEW NIGHTMARES AND DREAMS

I AM EFFING IMPRESSED!

MORE

MAINTENANCE: MINDSET

MAINTENANCE: WARM-UP

MAINTENANCE: MONDAY WORKOUT

MAINTENANCE: THURSDAY WORKOUT

MAINTENANCE: COOL DOWN

POST-TEST

Jump 5 Inches Higher in 10 Minutes

Even more BoingHINTS

BoingHANGTIME

BoingDGT

DEPTH JUMP STUDIES

CREATINE STUDIES

BLOOD FLOW RESTRICTION STUDIES

BAREFOOT STUDIES

COLD STUDIES

BREATH RETENTION STUDIES

BONUS VIDEOS

UPPER BODY AND VERT

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