TODAY'S PROGRESS
Specific Warm-up
NOTE: BEFORE DOING THE EXPLOSIVE EXERCISE PORTION
Perform warm up reps for the lift and explosive movements in the next section.
Example:
(Back Squats) Air Squats → Squat with Bar or Light Weight → Increase Load on Bar or Increase DB/KB/SandBag Weight → Eventually Warmup to your “working set” or the set you will use for the workout below.
TODAY'S PROGRESS
Demonstration:
Explosive Workout
Back Squat 3 – 3 – 3 – 3 – 3 @50% 1RM
Running Jump-N-Reach 2 – 1 – 2 – 1 – 2
(Rest 1 – 2 Minutes Between Supersets)
(Explosive Movement: 2’s= Single Arm Vertical Jump and Reach to Target, 1’s= Both Arms Vertical Jump and Reach to Target.)
If for some reason pop up videos not not work, click here for Exercise Demos:
TODAY'S PROGRESS
NOTES:
*Rest 1 – 2 Minutes Between Supersets
*Explosive Movement: 2’s= Single Arm Vertical Jump and Reach to Target, 1’s= Both Arms Vertical Jump and Reach to Target.
Core Workout
"Core One" (There are no exercise demos for these)
3 Rounds of: (1 Round = 1 Set of Each Movement in Order – Rest as Needed)