NorthStar Sports
1 sessions per week
Must use App app to view and log training
Program Training
A
Vert jump testing with vertec
10 x 1
B1
Pogos
3 x 50
B2
Depth Jump
3 x 6 @ 18
B3
Vert Jump
3 x 4
C1
Goblet Squat
3 x 8
C2
Wall Sit Heels Elevated
3 x 0:30
C3
Dumbbell Power Shrug
3 x 6
D1
Quad Extension Machine
3 x 10
D2
Prone Hamstring Curl Machine
3 x 10
D3
Straight leg calf raise
3 x 10
A1
Med Ball Chest Pass
3 x 10
A2
Drop in push-up
3 x 6 @ 12
A3
Overhead med ball pass
3 x 6
B
Dumbbell Bench Press
3 x 8
C1
DB Skull Crushers
3 x 10
C2
Dumbbell shoulder press
3 x 10
C3
Dumbbell Pullover
3 x 10
A1
Hurdle Bunny Hops
3 x 10 @ 6
A2
Drop jump to hop
3 x 8 @ 12
A3
5 yard Sprint
3 x 5
B
Hex Bar Deadlift
3 x 8
C1
Seated Calf Raise
3 x 10
C2
Tibialis raises
3 x 10
C3
Barbell RDL
3 x 10
C4
Lunge Hold Heel Elevated
3 x 0:30
A1
Reverse drop in pushup
3 x 6
A2
Backwards power sled pull only arms
3 x 6
A3
Vertical med ball granny toss
3 x 6
B1
Chin up
3 x 6
B2
Dumbbell Push-Press
3 x 6
C1
Inverted Rows
3 x 10
C2
DB Bicep Curl
3 x 10
C3
DB Lawn Mower Row
3 x 10
