PHASE 1: WEEK 1: DAY 1

Simply mark off as completed as you do the program!

Warm-up/Movement Preparation

Body Weight 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-Directional 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

Step-Up
3 sets x 10 each
Rest: 1 minute
Notes: Approximately 18 inches

Split Squat
4 sets x 8 each
Rest: 1 minute
Notes: Foot elevated

Split Squat
3 sets x 6
Rest: 1 minute
Notes: With partner

Jump Ready Hold
3 sets x ALAP (As Long As Possible)
Rest: 1:1 Ratio (Rest as long as you were able to hold)
Notes: Do it until losing form

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

TODAY'S PROGRESS