Aiden Folster
1 sessions per week
Must use App app to view and log training
Program Training
Jump Prep SMR
A
Do each leg for 30 seconds. Pipe Walk/Foam roller Walk Soleus Calf Quad Glutes
Walking Stretches for Jumping
B
Do 10 reps for each stretch. Heel walks Flick Walks Quad Stretch Elephant Walk Figure 4 Walk Side Lunge Walk Forward Lunge Walk
Dynamic Jump Prep
C
Heel Elevated Wall Sit 2x30 seconds Deep Tier Squat Jumps 2x30 reps
D1
Vertical Jump (vertec)
1 x 8
D2
Vertical Jump (with tape)
1 x 8
E1
Goblet Squat
3 x 8
E2
Power Shrugs
3 x 4
F1
Leg Extension
3 x 6
F2
Seated Calf Raise
3 x 6
F3
Seated Hamstring Curl
3 x 6
F4
Single Leg Hip Thrust
3 x 8
Prep
A
Upper Body SMR
Roll each muscle for about 30 seconds on each side. Pec Tricep Bicep Lats Front Deltoid
Prep
B
Upper Body Dynamic Prep
Do each movement for 30 seconds each. Repeat 2x. Band Pull Apart Arm Circle (Forward & Backward) Cat Cow Inchworm in place
C1
Drop-In Push-up
3 x 6 @ 6
C2
Chin-Up Hold
3 x 0:20
D1
DB Bench Press
3 x 8
D2
Chest-Supported DB Row
3 x 8
E1
Tricep Pushdown
3 x 10
E2
DB Bicep Curls
3 x 10
E3
DB Pullover
3 x 10
Prep
A
Jump Prep SMR
Do each leg for 30 seconds. Pipe Walk/Foam roller Walk Soleus Calf Quad Glutes
Prep
B
Walking Stretches for Jumping
Do 10 reps for each stretch. Heel walks Flick Walks Quad Stretch Elephant Walk Figure 4 Walk Side Lunge Walk Forward Lunge Walk
Dynamic Jump Prep 2
C
Super-set these 2 exercises, meaning go from one right to the other no break. Heel Elevated Lunge Holds 3x20 seconds each leg. Deep-Tier Lunge Jumps 3x20 seconds each leg.
D1
Seated Vertical Jumps
3 x 4
D2
Hex Bar Deadlift
3 x 8
E1
Leg Extension
3 x 8
E2
Single Leg Sit-down
3 x 4
E3
Single Leg RDL
3 x 8
E4
Standing Single Leg Calf Raise
3 x 8
Prep
A
Upper Body SMR
Roll each muscle for about 30 seconds on each side. Pec Tricep Bicep Lats Front Deltoid
Prep
B
Upper Body Dynamic Prep
Do each movement for 30 seconds each. Repeat 2x. Band Pull Apart Arm Circle (Forward & Backward) Cat Cow Inchworm in place
C1
Reverse Drop-In Push-Up
3 x 6 @ 6
C2
DB Push Press
3 x 6
D1
DB Shoulder Press
3 x 8
D2
Dumbbell Incline Bench Press
3 x 8
E1
DB Lateral Raise
3 x 10
E2
Seated Bent Over Rear Delt Raise
3 x 10
E3
DB Front Raise
3 x 10
E4
Overhead Waiter Carry
3 x 60
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