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
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
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