Proof Athletic
BasketballDesigned to prepare the athlete for more advanced lifting.
Features3 sessions per week
Must use App app to view and log training
Program Training
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
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
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
