DAYS 1 + 8
Build your base.
Standing jumps, squats, split squats, and single-leg bridges. Your first step toward a consistent routine.
FREE 14-DAY JUMP STARTER
Your next jump.
Start here.
Want to jump higher? Put a plan behind it. Get six bodyweight workouts that tell you exactly what to do, one session at a time.
- About 20 minutes per workout
- No gym. No equipment.
- Your full two-week plan, in one free PDF
Send the free PDF to my inbox
THE VERTIROO STARTERVOL. 01 / FREE
100%FREE
4 pages. A clear place to start.PDF
14DAYS, MAPPED OUT
6GUIDED SESSIONS
~20 minPER WORKOUT
0EQUIPMENT NEEDED
A LOOK INSIDE
Less saving workouts.
More doing them.
Open the PDF. Find your day. Follow the session.
The exercises, sets, reps, and rest are all there.
DAYS 3 + 10
Jump with control.
Landing holds, low pogo hops, and standing jumps. Practice each rep, reset, and go again.
DAYS 5 + 12
Strengthen your support.
Easy jumps, split squats, glute bridges, and calf raises. Give your strength work a place in the plan.
Also included: your two-week calendar, a warm-up to use before every session, and simple exercise cues.
A PLAN THAT FITS YOUR WEEK
Three days on.
Room to recover.
Start with the warm-up. Follow workout A, B, or C. In week two, repeat the same dose and focus on smoother reps.
On the other days? Rest or walk easily.
WEEK 01Find your rhythm
1A
2—
3B
4—
5C
6—
7—
WEEK 02Repeat. Refine.
8A
9—
10B
11—
12C
13—
14—
Workout day Rest / easy walk
YOUR FIRST TRAINING BLOCK
Big goal. Simple start.
Whether it’s basketball, volleyball, or finally taking your jump training seriously, this gives you somewhere to begin.
- You’re starting out or getting back into training.
- You want a clear plan you can follow at home.
- You’re ready to trade random workouts for a routine.
For adults comfortable with pain-free jumping. This is a starter block; results vary, and no specific jump-height gain is promised.
GOOD TO KNOW
A few quick answers.
Is the whole program really free?
Yes. You get the complete four-page PDF with the two-week schedule, warm-up, and all three workouts. No payment, trial, or app subscription is required.
Do I need equipment or a gym?
No. Every exercise uses your bodyweight. You just need a stable surface and enough clear space to move and jump.
Who is this program for?
Adults who are comfortable with pain-free jumping and want a simple place to start or restart. If you already follow an advanced jump program, this is a starter block rather than a replacement for your training.
How much time will I need?
About 20 minutes per workout, three times a week. Train on days 1, 3, and 5, then repeat on days 8, 10, and 12. Rest or walk easily on the other days.
Will I jump higher in 14 days?
This is a starting block for your jump training, not a promise of a specific height gain. The focus is controlled jumps, bodyweight strength, and a routine you can follow. Results vary; keep building beyond the two weeks.
How do I get my PDF?
Enter your email and we’ll send you the guide. If you don’t see it after a few minutes, check your spam or promotions folder. You can unsubscribe in one click.
YOUR DAY ONE IS WAITING
Give your next jump
a starting point.
Six sessions. Two weeks. One less thing to figure out.
Get your free 14-day starter
Stop for pain, dizziness, or loss of control. If injured or unsure, seek qualified guidance before starting.