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
Sumo Deadlift 1 – 1 – 1 – 1 – 1 – 1 – 1 @70% 1RM
¾ Court Sprint 2 – 1 – 2 – 1 – 2 – 1 – 2 (There is no video for this)
Click here for Exercise Demos:
NOTES:
*Rest 1 – 2 Minutes Between Supersets
*Explosive Movement: 2’s= Sprint from the Baseline through the opposite end Free-throw Line (~20 Yards), then walk back and Repeat again, 1’s= Sprint Once while holding a Basketball or Medicine Ball.
TODAY'S PROGRESS
Accessory Work
"Accessory Three"
3 Rounds of: (1 Round = 1 Set of Each Movement in Order – Rest as Needed)
30x Hamstring Curls
4x Single Leg Box Jump (Per Leg. Choose a Height that is Manageable)
20x Lateral Line Hops (Touch-N-Go. Fast as possible. Over and Back is 1 Rep)
TODAY'S PROGRESS
Core Workout
<b>"Core Four" </b>(There are no exercise demos for these)
3 Rounds of: (1 Round = 1 Set of Each Movement in Order – Rest as Needed)