AJ Performance
Basketball, Strength & Conditioning, Youth SportsThis program is for the Hooper who has a training background and/or completed Level 2 & 3 and is looking to take their game to the college level! This program includes 5 days of training - 3 resistance training days and 2 conditioning days. GET BETTER EVERYDAY 🔥
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Warm Up
For Completion
B1
Wall Sit
2 x 0:30
B2
Tall Kneeling Hip CAR
2 x 5
C1
Barbell Overhead Squat
3 x 3
C2
Tuck Jump
2 x 5
C3
Push Up Drop Catch (off boxes)
2 x 3
D1
Barbell Front Squat
6, 5, 4, 3, 3, 3, 3 @ 5, 6, 7, 8, 9, 9, 9
D2
Copenhagen Plank
3 x 0:20
E1
Chin-Up
2 x 2
E2
Dips
2 x 5
E3
Band Curls
2 x 0:30
A
Dynamic Warm Up
For Completion
B
Full Court Shuttles
1 x 4
A
Dynamic Activation
For Completion
B1
Bent Leg Ankle Hold
2 x 0:30
B2
Incline Bench Press
2 x 5
C1
135 Bounds (Extensive)
3 x 1
C2
Broad to Vertical Jump
4 x 2
C3
Depth Drop
4 x 3
D1
Barbell Bench Press
6, 5, 4, 3, 3, 3, 3 @ 5, 6, 7, 8, 9, 9, 9
D2
Back Extension (on GHD)
3 x 5
E1
DB Rear Foot Elevated Split Squat
3 x 5
E2
Dead Bug
3 x 5
E3
Partner Nordic Hamstring Curl
3 x 3
A
Dynamic Activation
For Completion
B
Bodyweight Split Squat Hold
2 x 1:00
C1
T-Spine Wall Opener Windmill
3 x 5
C2
Skater Bounds
3 x 5
C3
Band Push Away + Rotation
3 x 5
D1
Trap Bar Deadlift
5 x 8
D2
Leg Curl Machine
4 x 8
E1
Reverse Hypers
3 x 8
E2
Slideboard Lateral Lunge
3 x 5
E3
SL DB Calf Raise Hold
3 x 0:10
A
Dynamic Activation
For Completion
B
Field Tempo Runs - Long
1 x 8:00
