Ghosting circuit

Ghosting circuit I put together a while ago.
Alternating sets of ghosting into exercises
Ghosting is 40 seconds on 20 off
3-5 sets 40-60 minute session
•50 double unders
•Back left into front left (more fluid less power based)
•50 double unders
•Back right into front right
•20 tuck jumps
•Alternating front corners 8 shots (high intensity)
•Drop lunges x6 each leg
•1 step ghosting 12 shots (high intensity)
•20 pogos
•1 step ghost (slower and focus on the split step)
•6 counter movement jumps
•diagonal corners -front left into back right (smoother movements and lower intensity)
•6 counter movement jumps
•back left into front right
•10 lateral lunges each side
90 seconds off

[@clizzaster]

Thanks for posting this Joel! Congrats on the Canadian open!

[@timandrew7622]

Looking forward to watching your content. Thanks for posting :)

[@lisanowak4320]

I'll try and incorporate some of this into my own solo sessions. Thanks for posting.

[@ZeTurbocool]

Thanks for the inspiration!

[@OyvindSOyvindS]

Awesome! Thanks.

[@coffignewzealand1183]

Hi Joel, I admire you tenacity and composure while you play. What do you want to achieve with those big jumps at 1:05? Cheers

[@alirsdi8108]

Do you alternate the ghosting with double unders, jumps, lunges etc…?

[@jimmorrison4291]

I'm leaving the ball at home on my next solo session...my legs are starting to burn already 🙂