EXERCISES

These videos will guide you through the exercises. The videos have slow-motion footage and detailed instruction to help you achieve proper form. Please use perfect form. The program will not be effective otherwise.

To begin, simply click go through each exercise one at a time. Watch every video even if you are already familiar with some of the exercises. Do this so you learn all the details that will help you perform each exercise accurately.

CORE EXERCISES
Cobra
Plank Hold
Side Plank Hold
Supine Heel Push
Walking Plank

GPP EXERCISES
Bodyweight Good Morning
Bodyweight Squat
Drop Squats
Eccentric Lunge Stick
Glute Ham Slow Eccentric
Jump Ready Hold
Multi-Directional Lunges
Pistol Squat
Single-Leg Balance Touchdown
Split Squat
Step-Up
Walking Lunges
Wall Sit

JUMP ACCELERATION/RFD EXERCISES
Bent-over Donkey Bounces
CM Jump to Lunge Stick
CM Lunge Jump
Double-leg Bounding
Double-leg Jump/Butt-kick
Glute Ham Raise
Jump Ready Bounce to Jump
Pause Lunge Jump
Pogo Jump
Reactive Lunge Jump
Single-leg CM Jump
Single-leg Bounding
Single-leg Step-up Jump
Standing Triple Jump
Tuck Jump

ABSORPTION EXERCISES
1 Leg Altitude Drop
Altitude Drop
Altitude Lunge Drop
Jump Ready Bounce
Posterior Chain Wall Sit
Sissy Squat

JUMP MASTERY
1-Leg Horizontal Jump
2-Leg Horizontal Jump
Approach Jump
Countermovement Jump
Horizontal Jump

REACTIVE EXERCISES
Depth Jump w/Horizontal Take-off
Depth Jump w/Vertical
Reactive Jump
Single-leg Depth Jump

HIP MOBILITY/GLUTE ACTIVATION
1-Leg Hip Thrust
Active Jump
Bird Dog
Clam
Fire Hydrant
Floor Hip Thrust
Hip Flexor Stretch
Leg Swings
Mule Kick
Passive Jump
Sprint Form