Proof Athletic

Basketball
Coach
Mike Brungardt

Features
3 sessions per week
Must use App app to view and log training
Program Training

sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Men's Basketball Prep: Week 1 Day 1

A1

Jump Rope 2 Foot Bounce YST

1 x 1:00

A2

Jump Rope 2 Feet Lateral Bounce YST

1 x 1:00

A3

Jump Rope Jogging YST

1 x 1:00

B1

Back Squat

1 x 15

B2

RDL

1 x 10

B3

Leg Curl YST

1 x 15

B4

Single Leg Extension YST

1 x 10

B5

Single Leg Calf Raise

1 x 20

C1

Incline DB Press YST

1 x 15

C2

Lat Pulldown YST

1 x 15

C3

Seated DB Shoulder Press

1 x 15

C4

Barbell Shrug

1 x 15

C5

Upright Row Barbell YST

1 x 12

C6

Lateral Raise YST

1 x 10

C7

Tricep Pushdown YST

1 x 10

C8

DB Curls YST

1 x 10

D1

Reverse Crunch YST

1 x 15

D2

Cross Crunch YST

1 x 10

D3

Crunch Reach YST

1 x 15

D4

Back Extension YST

1 x 10

E

Static Stretch Routine

1 x 0:30

Tuesday
Men's Basketball Prep: Week 1 Day 3

A1

Jump Rope Jogging YST

1 x 1:00

A2

Jump Rope Skier YST

1 x 1:00

A3

Jump Rope High Knees

1 x 1:00

B1

Front Squat

1 x 10

B2

Leg Curl YST

1 x 10

C1

Bench Press YST

1 x 15

C2

Seated Row YST

1 x 15

C3

Lateral Raise YST

1 x 15

C4

Post Delt Raise

1 x 15

C5

DB Tricep Extension YST

1 x 15

C6

DB Curls YST

1 x 15

D1

Reverse Crunch

1 x 15

D2

Reach Cross Crunch YST

1 x 10

D3

Crunch Reach YST

1 x 15

D4

Reverse Hyperextension

1 x 10

E

Static Stretch Routine

1 x 0:30

Thursday
Men's Basketball Prep: Week 1 Day 5

A1

Jump Rope 2 Foot Bounce YST

1 x 1:00

A2

Jump Rope 2 Feet Lateral Bounce YST

1 x 1:00

A3

Jump Rope Jogging YST

1 x 1:00

B1

Back Squat

1 x 15

B2

RDL

1 x 10

B3

Leg Curl YST

1 x 15

B4

Single Leg Extension YST

1 x 10

B5

Single Leg Calf Raise

1 x 20

C1

Incline DB Press YST

1 x 15

C2

Lat Pulldown YST

1 x 15

C3

Seated DB Shoulder Press

1 x 15

C4

Barbell Shrug

1 x 15

C5

Upright Row Barbell YST

1 x 12

C6

Lateral Raise YST

1 x 10

C7

Tricep Pushdown YST

1 x 10

C8

DB Curls YST

1 x 10

D1

Reverse Crunch YST

1 x 15

D2

Cross Crunch YST

1 x 10

D3

Crunch Reach YST

1 x 15

D4

Back Extension YST

1 x 10

E

Static Stretch Routine

1 x 0:30

Coach
coach-avatar Mike Brungardt

Men's Basketball Prep