AIR ALERT III PROGRESS CHART

WEEK

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

DATE

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

HEIGHT

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

AIR ALERT III WORKOUT CHART

ODD NUMBERED WEEKS ARE TO BE DONE ON MONDAY-WEDNESDAY-FRIDAY ONLY

Week

Date

Leap Ups

Calf Raises

Step Ups

Thrust Ups

Burnouts

(Wednesday only)
Squat Hops

 

 

Sets

Reps

Sets

Reps

Sets

Reps

Sets

Reps

Sets

Reps

Sets

Reps

1

 

2

20

2

10

2

10

2

15

1

100

4

15

3

 

3

25

2

20

2

15

2

25

1

300

4

20

5

 

4

25

2

30

2

20

2

35

2

250

4

25

7

 

4

30

2

40

2

25

2

50

2

350

5

25

9

 

4

50

2

50

2

30

2

70

3

300

5

30

11

 

6

50

4

30

2

35

2

90

4

275

5

30

13

 

DO NOT DO AIR ALERT III. IT IS VERY IMPORTANT THAT YOU REST YOUR LEGS DURING WEEK 13

15*
(Mn-Tu-Th-Fr)

 

4

100

4

50

2

50

2

100

4

400

5

50

AIR ALERT III WORKOUT CHART

EVEN NUMBERED WEEKS ARE TO BE DONE ON MONDAY-WEDNESDAY-FRIDAY ONLY

Week

Date

Leap Ups

Calf Raises

Step Ups

Thrust Ups

Burnouts

(Wednesday only)
Squat Hops

 

 

Sets

Reps

Sets

Reps

Sets

Reps

Sets

Reps

Sets

Reps

Sets

Reps

2

 

3

20

2

15

2

15

2

20

1

200

4

20

4

 

3

30

2

25

2

20

2

30

2

200

4

20

6

 

2

50

2

35

2

25

2

40

2

300

4

30

8

 

3

50

2

45

2

30

2

60

4

200

5

25

10

 

5

40

2

55

2

35

2

80

4

250

5

30

12

 

4

75

4

35

2

40

2

100

4

300

6

30

14*

 

3

30

2

30

2

20

2

30

1

250

4

20

 

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