Proof Athletic

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 20-week program
Sunday
Male Basketball Ages 12-14: Week 1 Day 1

A1

Warmup Knee Hugs YST

1 x 30

A2

Warmup Frankenstein YST

1 x 30

A3

Warmup Skips YST

1 x 30

A4

Lateral Slides

1 x 30

A5

Backward Run Warmup

1 x 30

B1

Agility Speed Ladder Forward/Back Shuffle YST

1 x 1

B2

Agility Speed Ladder Hip Twist

1 x 1

C1

Clean Pulls Mid Thigh Proof

1 x 8

C2

Hang Clean YST

1 x 8

C3

Push Press YST

1 x 8

D1

Back Squat YST

1 x 15

D2

Physioball Leg Curl

1 x 15

D3

Pushup YST

1 x 15

D4

Bent Over DB Row YST

1 x 15

D5

DB Shrugs YST

1 x 15

D6

Single Leg Calf Raise

1 x 20

E1

Plank Hip Drop

1 x 10

E2

Balance Front Reach YST

1 x 10

E3

Physio Ball Back Extension YST

1 x 10

F

Static Stretch Routine

1 x 0:30

G

Tuesday
Male Basketball Ages 12-14: Week 1 Day 3

A1

Jump Rope 1 Leg Hop YST

1 x 30

A2

Jump Rope 1 Leg Lateral Hop YST

1 x 30

A3

Jump Rope Ali Shuffle YST

1 x 60

B1

Agility Speed Ladder Carioka YST

1 x 1

B2

Agility Speed Ladder Crossover YST

1 x 1

C1

Hang Snatch

1 x 8

C2

Overhead Squat

1 x 8

C3

Jerk YST

1 x 8

D1

DB Lunge

1 x 12

D2

Physioball Leg Curl

1 x 15

D3

Pushup YST

1 x 15

D4

Pull-Up

1 x 8

D5

Upright Row Barbell YST

1 x 15

E1

Spiderman Plank

1 x 10

E2

Balance Back Reach YST

1 x 10

E3

Physio Ball Back Rotation YST

1 x 5

F

Static Stretch Routine

1 x 0:30

G

H

Thursday
Male Basketball Ages 12-14: Week 1 Day 5

A1

Body Weight Walking Lunges

1 x 30

A2

Plyo Speed Skate Bounding YST

1 x 30

A3

High Knees In Place

1 x 30

A4

Warmup Butt Kicks YST

1 x 30

A5

Carioka

1 x 30

B1

Agility Speed Ladder Hop Scotch YST

1 x 1

B2

Agility Speed Ladder Backward Crossover YST

1 x 1

C1

Front Squat

1 x 8

C2

RDL

1 x 8

C3

Power Clean YST

1 x 5

D1

Side Squat

1 x 12

D2

Physioball Leg Curl

1 x 15

D3

Pushup YST

1 x 15

D4

Bent Over Barbell Row YST

1 x 12

D5

Single Leg Calf Raise

1 x 20

E1

Back Plank with Leg Raise

1 x 10

E2

Balance 3 Way Reach YST

1 x 10

E3

Physio Ball Donkey Kicks

1 x 10

F

Static Stretch Routine

1 x 0:30

G

Coach
coach-avatar Mike Brungardt

PROOF Male Basketball Ages 12-14