| Week #
| Leap ups
| Calf raises
| One-legged leap ups
| Jump ups
| Week 1
| 2 sets of 30
| 2 sets of 20
| 2 sets of 20
| 2 sets of 20
| Week 2
| 1 set of 60
| 2 sets of 30
| 2 sets of 25
| 2 sets of 25
| Week 3
| 1 set of 85
| 2 sets of 35
| 2 sets of 25
| 2 sets of 30
| Week 4
| 1 set of 85
| 2 sets of 40
| 2 sets of 30
| 2 sets of 35
| Week 5
| 2 sets of 60
| 2 sets of 45
| 2 sets of 30
| 2 sets of 40
| Week 6
| 1 set of 120
| 2 sets of 50
| 2 sets of 35
| 2 sets of 45
| Week 7
| 1 set of 145
| 2 sets of 55
| 2 sets of 35
| 2 sets of 55
| Week 8
| 2 sets of 85
| 2 sets of 60
| 2 sets of 40
| 2 sets of 65
| Week 9
| 2 sets of 110
| 2 sets of 65
| 2 sets of 40
| 2 sets of 75
| Week 10
| 2 sets of 135
| 2 sets of 70
| 2 sets of 45
| 2 sets of 85
| Week 11
| 2 sets of 170
| 2 sets of 75
| 2 sets of 45
| 2 sets of 95
| Week 12
| 2 sets of 220
| 2 sets of 80
| 2 sets of 50
| 2 sets of 105
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