Explain Clearly

A1 Week 1 Workouts

Written by

rsatrom

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Day 1 – A1 Workout

  1. Warmup
  2. Stretch
  3. Goblet Squat 3×10
  4. Push Press 3×6
  5. Flat DB Press 3×10
  6. Pull Ups (or Pull Downs) AMRAP x2
  7. Lunges – 3×12
  8. Deep Jumps 3×10

A2 Day 2 Workout (Running)

  1. Dynamic Warmup
  2. Stretch
  3. Seated Jumps 3 x 5
  4. Split Jump 3×8 each side (16 total)
  5. Uhops 3×4 (each leg, do one then the other)
  6. Pogo Jumps 3 x 10
  7. Single Leg Box Jump 3 x 3
  8. Broad Jump 3 x 5
  9. Cone Jump Front Back 4 x 10
  10. Cone Jump Side to Side 4 x 10 (over back = 1)
  11. 6x Full Court Killers

Wednesday REST

A4 Workout for Day 4

  1. Warmup
  2. Stretch
  3. Goblet Squat 3×10
  4. Push Press 3×6
  5. Flat DB Press 3×10
  6. Pull Ups (or Pull Downs) AMRAP x2
  7. Lunges – 3×12
  8. 6x full court killers

A5 Workout for Day 5 (Speed & Conditioning)

  1. Warmup
  2. Stretch
  3. Lateral Jumps (SHORT) Side to Side 2×10
    • Quick, On Toes, Close to the Line
    • Do AMAP in 15 seconds
  4. Quick Lateral Cuts 2×10
  5. Single Leg Side to Side Hops 2×10
  6. Lateral Jumps (Long to Cones) Side to Side 2×10 each
  7. Skater Jumps 2×10 each
  8. Single Leg to Skater Jump 2×10
  9. Skater to Single Leg Tuck Jump

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