AJ Performance
Basketball, Strength & Conditioning, Youth SportsThis program is for the Hooper who has a small training background and completed Hooper Performance Level 1. This program includes 5 days of training - 3 resistance training days and 2 conditioning days. You'll find some more advanced training methods so get ready to step it up. Once you complete this program, you are prepared to move on to Hooper Performance Level 3! KEEP IT UP! 🔥
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Warm Up
For Completion
B1
Split Squat ISO Hold
2 x 0:30
B2
90/90 Hip Rotations w/ Extension
2 x 5
C1
DB Farmer's Walk
4 x 15
C2
Crab Walk
4 x 10
C3
Push Up Drop Catch
4 x 3
D1
Barbell Front Squat
5 x 3
D2
Copenhagen Plank
3 x 0:20
E1
Chin-Up
3 x 3
E2
Dips
3 x 5
E3
DB Bicep Curls
3 x 10
A
Dynamic Warm Up
For Completion
B
Full Court Shuttles
1 x 4
A
Dynamic Warm Up
For Completion
B1
Band Pull-Apart
2 x 5
B2
Scap Wall Slide
2 x 5
C1
Linear Bounds
3 x 1
C2
Double Broad Jump
4 x 2
C3
Depth Drop
4 x 3
D1
Barbell Bench Press
5 x 3
D2
Lat Pulldown
3 x 5
D3
Chest-Supported DB Row
3 x 5
E1
FFE Goblet Split Squat
3 x 5
E2
DB Plank Pull Through
4 x 5
E3
Leg Curl Machine
3 x 5
A
Dynamic Warm Up
For Completion
B1
T-Spine Wall Opener Windmill
3 x 5
B2
Skater Bounds
3 x 5
B3
Band Push Away + Rotation
3 x 5
C1
Trap Bar Deadlift
5 x 3
C2
Leg Extension
4 x 5
D1
Barbell Glute Bridge
4 x 5
D2
Dumbbell Low Lateral Squat
3 x 5
D3
Calf Raise
3 x 8
A
Dynamic Warm Up
For Completion
B
Interval Poles
1 x 8:00
