PHASE 1: WEEK 1: DAY 1
Simply mark off as completed as you do the program!
Warm-up/Movement Preparation
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
