Elastic Athlete
ELASTIC ATHLETE
Basketball, Soccer, Handball, Volleyball, Strength & Conditioning, Multi-sportThe Elastic Athlete program makes you faster, boosts your vertical jump, and decrease the risk of injuries. Through targeted training techniques for explosiveness and agility, you’ll enhance your athletic performance and reach your full potential, achieving results efficiently and effectively. Transform your game today!
Warm Up
A
1 set of 5 mins
B
Falling Start
4 x 20
C1
Hang High Pull
3 x 3 @ 55 %
C2
Medicineball chest throw
3 x 8
D
Mini Alternating bounds
3 x 15
E1
Bear Crawl +Pushups
3 x 20
E2
Class 2 hops
3 x 60
F1
Iso HandStand
2 x 60
F2
Standing Straight leg raise
2 x 120
A1
3 Way Hip Circles
1 x 30
A2
Rhythm Glute Bridge
2 x 20
A3
Crawl Exploration
3 x 30
A4
Arm Circle Openers
3 x 10
B1
Skater Squat
3 x 8
B2
Heel Tap
3 x 5
C
BB bench press
5, 5, 15 @ 60, 60, 75 %
D1
Lat Pulldown
5, 15, 15 @ 55, 65, 75 %
D2
Eccentric Bilateral Sliders leg curl
3 x 6
D3
Hindu Push Ups
3 x 10
E1
DB Lateral Raise
15, 20
E2
Band Reverse Nordic Curl
2 x 12
A1
EA Functional walking lunges
5 x 15
A2
Squatty Run
4 x 150 @ 70 %
A3
Iso Lunge
4 x 60
B
EA Speed skips
2 x 100
C
ISO superman cross crawl
1 x 2:00
D
Iso Kbs Push ups
2 x 60
E
Standing Straight leg raise
1 x 3:00
A
Calf jumps
1 x 5:00
B1
EA Spinal rolls
3 x 8
B2
90/90
2 x 15
B3
Class 2 hops
2 x 60
B4
Overspeed Single leg RDL
3 x 60 @ 5.51 kg
C
Build and go
3 x 30
D1
Hang Power Snatch
3 x 3 @ 55 %
D2
LLRR Bounding
3 x 20
D3
Single leg bounding
3 x 15
E1
Eccentric pullups
3 x 5
E2
Crawl Exploration
3 x 30
F
ISO superman cross crawl
1 x 3:00
G
Standing Straight leg raise
1 x 3:00
A1
Iso Lunge
4 x 30
A2
Heel Tap
4 x 5
A3
Iso HandStand
4 x 45
A4
Lizard Crawl
4 x 15
B1
Heel Elevated 2 Kbs Front squat
3 x 8
B2
Low Squat to Lunge Rhythm
3 x 20
C1
One-Arm DB Bench Press
3 x 5
C2
1-Arm DB Row
3 x 5
C3
suitcase with march each
3 x 15
C4
Half kneeling landmine press
3 x 15
D1
Glute-Ham Raise
3 x 5
D2
Iso Straight Arm Dip
3 x 90
D3
DBs Curl
3 x 15
A1
Lizard Crawl
5 x 30
A2
Crab Walk
5 x 30
A3
Duck Walk Forward
5 x 20
A4
EA single leg hops
5 x 30
B
Iso Lunge
1 x 3:00
C
Standing Straight leg raise
1 x 3:00
D
Iso hang
1 x 3:00
Adham Othman
I help athletes increase speed, vertical jump, and movement quality through targeted, professional training. Achieve peak performance and move with power. Let’s take your game to the next level Join me to unlock your athletic potential with targeted training that translates directly to the field, court, or track. Train smarter, jump higher, and move faster.