Prime Explosiveness
Prime By Design LLC
BasketballElevate Your Game: 12-Week Explosive Power Program
Ready to dominate the court like never before? Our 12-Week Explosive Power Program is your ticket to explosive power, jaw-dropping dunks, and injury-proof joints.
Inspired by the training methods of elite performance coaches like P.J.F. Performance, you'll:
Skyrocket Your Vertical: Guaranteed increase of at least 2 inches in your vertical leap.
Bulletproof Your Joints: Eliminate knee pain and improve joint health for long-lasting performance.
Unleash Explosive Power: Dominate the court with explosive speed, agility, and power.
Build Lean Muscle: Develop a lean, athletic physique to enhance your performance.
Master Advanced Techniques: Learn cutting-edge plyometrics and weightlifting exercises. Our program includes:
Expert-Designed Workouts: Tailored to your specific goals and fitness level.
Video Tutorials: Learn proper form and technique from experienced coaches.
Personalized Coaching: Receive personalized guidance and support throughout your training journey.
Flexible Training: Access workouts anytime, anywhere.
Don't settle for average. Elevate your game and become a dominant force on the court.
A
Prime Design Warm Up
1 x 1
B
Spanish Squat
2 x 30
C
Jump Mechanics
2 x 6
D
1 Foot Speed Drop
2 x 6
E
Lateral Quick Stick
2 x 6
F
Rhythm Split Drop
2 x 12
G
Shoulder Elevated Glute Bridge March
3 x 4 @ 4
H
Alt Reverse Plank
3 x 6 @ 4
I
Ankle Rocker Position 1
3 x 1 @ 0:20
A1
Push-Up
1 x 0:30
A2
Deadbug iso hold
1 x 0:30
A3
TRX Low Row
1 x 0:30
B1
DB 1-A Chest Press
3 x 6
B2
DB Supinated Bench Row
3 x 6
C1
DB Alt Overhead Press
3 x 6
C2
Plank
3 x 0:30
D
Cardio of your Choice
5 x 3:00
A
Spanish Squat
2 x 30
B
Prime Design Warm Up
1 x 1
C
Jump Mechanics
2 x 6
D
1 Foot Speed Drop
2 x 6
E
Lateral Quick Stick
2 x 6
F
Rhythm Split Drop
2 x 12
G
Shoulder Elevated Glute Bridge March
3 x 4 @ 4
H
Alt Reverse Plank
3 x 6 @ 4
I
Ankle Rocker Position 2
3 x 1 @ 0:20
A1
Push-Up
1 x 0:30
A2
Deadbug iso hold
1 x 0:30
A3
TRX Low Row
1 x 0:30
B1
Seated Chest Fly Machine
3 x 8
B2
Lat Pulldown
3 x 8
C1
DB Lateral Raise
3 x 8
C2
Russian Twist
3 x 0:30
D
Cardio of your Choice
5 x 3:00
A
Prime Design Warm Up
1 x 1
B
Spanish Squat
2 x 30
C
Jump Mechanics
2 x 6
D
1 Foot Speed Drop
2 x 6
E
Lateral Quick Stick
2 x 6
F
Rhythm Split Drop
2 x 12
G
Alt Reverse Plank
3 x 6 @ 4
H
Shoulder Elevated Glute Bridge March
3 x 4 @ 4
I
Ankle Rocker Position 3
3 x 1 @ 0:20
Josh Mercado
Coach Josh is a Certified Performance Enhancement Specialist Coach Josh has helped countless athletes build strength & add inches to their verticals. He is a Performance Coach for CP3 Middle School Combine West Coaching Staff.
