If you want to transform you athleticism this is the program for you.
The Prime Explosiveness Training program is design to improve your ability to produce more power so you can jump higher and run faster.
This 12 Week Program has 3 phases that work on specific skills to elevated your athleticism..
Phase 1 works on balance, strength and jumping technique.
Phase 2 works on Building Power and Explosiveness.
Phase 3 works on improving your reactiveness/spring. This is the phase where it's all about building bounce.
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
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.