Explain Clearly

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  • A1 Week 1 Workouts

    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