PHASE 1: WEEK 1: DAY 3
Simply mark off ass completed as you do the program!
Warm-up/Movement Preparation
Bodyweight Squats
2 sets x 15 reps
Rest: 30 sec
Notes: Deep range of motion
Leg Swings
1 sets x 15 reps
Rest: N/A
Notes: Each direction (4 ways)
Drop Squats
1 sets x 15 reps
Rest: N/A
Multi-direction Lunges
1 sets x 4 each way
Rest: N/A
TODAY'S PROGRESS
Hip Mobility/Glute Activation
Hip Flexor Stretch
2 sets x 3o seconds
Rest: N/A
Floor Hip Thrust
2 sets x 12
Rest: N/A
Manual Clam
2 sets x 12 each
Rest: N/A
TODAY'S PROGRESS
Jump Specifics
Jump Ready Hold
2 sets x 30 seconds
Rest: 1 minute
Pistol Squat
4 sets x 6 each
Rest: 1 minute
Split Squat
4 sets x 8 each
Rest: 1 minute
Notes: Foot elevated
Single Leg Balance Touchdown
3 sets x 8 reps
Rest: 1 minute
Eccentric Lunge Stick
3 sets x 4
Rest: 1 minute
Bodyweight Good Morning
3 sets x 15
Rest: 1 minute
Notes: Emphasis speed
Wall Sit
3 sets x 1 minute
Rest: 1 minute
TODAY'S PROGRESS
Cool Down
Static Stretching or Foam Rolling
Hold each for 15 to 20 seconds
Kneeling Hamstring
Lying One Leg Ham and Glute
Lying Two Leg Lower Back Stretch
Lying Abductor Stretch
Standing Crossover
Standing Toe Touch
Wide Ham and Lower Back
Wide Side to Side Ham and Low Back
Lying Hamstring
Lying Glute Stretch
