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
NOTES:
*Rest 1 – 2 Minutes Between Supersets
*Explosive Movement: 2’s= Perform 2 Reps per Leg with a Max Effort Jump each Rep, 1’s= Perform a Max Effort Jump 1 Rep per leg while holding a light weight or a basketball. Attempt to Increase the Weight held from (Day 2) by 5-10lbs.
TODAY’S PROGRESS
Core Workout
“Core Three” (There are no exercise demos for these)
3 Rounds of: (1 Round = 1 Set of Each Movement in Order – Rest as Needed)
30 Seconds - Star Plank (per side)
10x Straddle V Situps
30 Seconds - L-Sit