Proof Athletic
BasketballThis programming is designed to allow the athlete to maintain all of the important strength, power, and speed gains they made with all of their hard work in the off season.
2 sessions per week
Must use App app to view and log training
Program Training
A
Heroic Warm-up
For Completion
B
Power Clean to Push Press Proof
5, 3, 3 @ 60, 70, 70 %
C1
Back Squat YST
5, 3, 3 @ 75, 80, 85 %
C2
RDL
5, 3, 3 @ 70, 80, 85 %
C3
Band Frankenstein Forward/Back Proof
1 x 30
D1
Bench Press YST
5, 3, 3 @ 75, 80, 85 %
D2
Lat Pulldown YST
8, 6, 4
E1
Reverse Crunch
1 x 20
E2
Med Ball Russian Twist Toss YST
1 x 20
E3
Crunch Reach YST
1 x 50
E4
Back Extension YST
1 x 15
F
Static Stretch Routine
1 x 0:30
A
Heroic Warm-up
For Completion
B1
2 Arm DB Snatch YST
5, 3, 3
B2
Jerk YST
5, 3 @ 60, 70 %
C1
3 Way Lunge YST
1 x 3
C2
Leg Curl YST
10, 6
C3
Band Squat YST
1 x 20
D1
Plyo Over The Top Med Ball Pushup YST
1 x 10
D2
Bent Over DB Row YST
8, 8, _
D3
Lateral Raise YST
1 x 8
D4
Post Delt Raise
1 x 10
D5
Bench Dips
1 x 15
D6
DB Hammers Yst
1 x 10
E1
Med Ball Side Toss YST
1 x 20
E2
Med Ball Front Slams YST
10, 8, 6
E3
Physio Ball Donkey Kicks
1 x 15
F
Static Stretch Routine
1 x 0:30
