Justin McKenna
BasketballTired of going into the gym with no plan? Wish you had direction and a plan to help prepare you for your season? Look no further than GameChanger. This 8-week program provides a roadmap to total body training meant for athletes who have goals to stay healthy, feel good, and increase their performance. If this sounds like you - lets get to work!
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Defensive Stance Hold
2 x 20
A2
Split Squat Isometric
2 x 20
A3
Front Plank on Elbows
2 x 20
A4
Single Leg Balance
2 x 20
B1
Counterbalance Squat
2 x 10 @ 10 lb
B2
Hand Release Push-Up
2 x 5
B3
DeadBug
2 x 8
C1
Vertical Jump
3 x 3
C2
Pogo Jump
3 x 10
D1
Goblet Squat
4 x 5
D2
Wall Sit
3 x 0:30
E1
Half Kneeling Landmine Press
3 x 6
E2
Glute Bridge Hamstring Walkout
3 x 3
E3
Half Kneeling Lat Pulldown w/ opposite arm reach
3 x 6
F1
TRX Row
3 x 8
F2
Farmer Carry March (in place)
F3
Calf Raise
3 x 10
A1
Defensive Stance Hold
2 x 20
A2
Split Squat Isometric
2 x 20
A3
Side Plank on Elbows
2 x 0:20
A4
Single Leg Balance
2 x 20
B1
Counterbalance Squat
2 x 10 @ 10 lb
B2
Yoga Push Up
2 x 6
B3
Romanian Deadlift (RDL)
2 x 5
C1
Hang Clean Jump Shrug
3 x 3
C2
Repeat Low Box Jump
3 x 10
D1
Bench Press
4 x 5
D2
Isometric Push Up
3 x 15
D3
Physio Ball Body Saw
3 x 10
E1
Neutral Grip Pull Up
3 x 5
E2
Seated External Rotation
2 x 10 @ 5 lb
F1
Peterson Stepdown
3 x 8
F2
Back Extension
3 x 8
A1
Defensive Stance Hold
2 x 20
A2
Split Squat Isometric
2 x 20
A3
Front Plank on Elbows
2 x 0:20
A4
Single Leg Balance
2 x 20
B1
Copenhagen Plank
2 x 15
B2
45' Side Bend
2 x 8
B3
Downward Dog w/ Toe Touch
2 x 10
C1
Single Arm DB Push Press
3 x 4
C2
Standing Med Ball Shot Put
3 x 5
D1
Barbell Split Squat
3 x 8
D2
Depth Drop
2 x 3
E1
Chest-Supported DB Row
5, 8, 9, 10
E2
Push-Up
10, 8, 6, 6
F1
Plate Walking Lunge
3 x 8
F2
Backward Sled Drag
3 x 40
A1
Defensive Stance Hold
2 x 20
A2
Split Squat Isometric
2 x 20
A3
Side Plank on Elbows
2 x 0:20
A4
Single Leg Balance
2 x 20
B1
Band Resisted Side Plank Row
2 x 8
B2
Goblet Lateral Lunge
2 x 5
B3
Bird Dog
2 x 5
C1
Trap Bar Deadlift
4 x 6
C2
Seated Vertical Jump
3 x 3
D1
Lat Pulldown
3 x 10
D2
Hamstring Curl on Slides
3 x 5
E1
Barbell Bicep Curl
12, 12, 20
E2
Dips
4, 6, 8
E3
DB Lateral Raise
3 x 15
A1
Foot Roll
1 x 30
A2
Half Kneeling Ankle Rock
1 x 15
A3
Big Toe Switches
1 x 20
A4
Band Ankle Inversion/Eversion
1 x 15
B1
Toe Walk
2 x 20
B2
Standing Calf Raise
2 x 20
B3
Heel Walk
2 x 20
C1
Couch Stretch (Hip Flexors)
1 x 30
C2
90/90 Hip Rotation
2 x 5
C3
90/90 Hip Lift Off
2 x 10
C4
90/90 Hip Get Up
2 x 5
D
Assault Bike
8 x 0:30 @ 0:30
A1
Hamstring Rope Stretch
1 x 0:30
A2
Band Cross Body Stretch
A3
Band Adductor Stretch
1 x 30
A4
Lying Band Quad Stretch
1 x 30
A5
Diaphragmatic Breathing
1 x 60
