Proof Athletic
BasketballFeatures
3 sessions per week
Must use App app to view and log training
Program Training
A1
Backward Run Warmup
1 x 30
A2
Lateral Slides
1 x 30
A3
Warmup Skips YST
1 x 30
B1
Agility Speed Ladder Ick Shuffle Back YST
1 x 1
B2
Agility Speed Ladder 2 Foot Run YST
1 x 1
C1
Body Weight Squat
1 x 10
C2
Push-Up
1 x 5
C3
Pull-Up
1 x 3
C4
Single Leg Calf Raise
1 x 10
D1
Plank YST
1 x 0:15
D2
Balance Front Reach YST
1 x 5
D3
Opposite Arm/Leg Knees YST
1 x 5
E
Static Stretch Routine
1 x 0:30
F
A1
Jump Rope Jog Forward/Back YST
1 x 30
A2
Jump Rope 2 Foot Bounce YST
1 x 20
A3
Jump Rope 2 Feet Lateral Bounce YST
1 x 20
B1
Agility Speed Ladder Single Leg High Knee
3 x 1
B2
Agility Speed Ladder Lateral 2 In/Out YST
3 x 1
C1
Single Leg Calf Raise
1 x 10
C2
Pull-Up
1 x 5
C3
Push-Up
1 x 10
C4
Mountain Climber
1 x 20
D1
Side Plank YST
1 x 0:15
D2
Balance Back Reach YST
1 x 10
D3
Windmills
1 x 10
E
Static Stretch Routine
1 x 0:30
F
A1
Carioka
1 x 30
A2
Warmup Butt Kicks YST
1 x 30
A3
High Knees In Place
1 x 30
B1
Agility Speed Ladder Hip Twist
3 x 1
B2
Agility Speed Ladder Forward/Back Shuffle YST
3 x 1
C1
Body Weight Walking Lunges
1 x 20
C2
Push-Up
1 x 10
C3
Pull-Up
1 x 5
C4
Single Leg Calf Raise
1 x 10
D1
Back Plank
1 x 0:15
D2
Balance 3 Way Reach YST
1 x 10
D3
Superman
1 x 10
E
Static Stretch Routine
1 x 0:30
F
