In-Tension Training LLC
BasketballThis program is designed to be completed after a Foundations program to build strength, power and mass on top of the mobility, stability, and fitness foundation you built.
Featuring 3 full body sessions/week, this program incorporates "contrast training" with our main lower body movements to maximize explosive power.
This program will transform your strength and power in just 4 weeks if you give it your best effort!
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Roll T spine
1 x 0:30
A2
foam roll lats
A3
Foam roll pecs
A4
Foam roll glutes
1 x 0:30
A5
Foam roll hamstrings
1 x 0:30
A6
foam roll calves
1 x 0:30
A7
Foam roll quads
1 x 0:30
A8
foam roll adductors
1 x 0:30
B1
Walking lunge with reach
1 x 5
B2
Walking quad pull
1 x 3
B3
Single leg RDL + Reach
1 x 5
B4
Hamstring swipe
1 x 3
B5
Cossack Squat
1 x 5
B6
Worlds greatest stretch
1 x 3
B7
90/90 hip switch + reach
1 x 3
B8
Glute bridge iso hold
1 x 0:30
B9
Superman row
1 x 5
B10
Yoga push up
1 x 5
B11
Bird Dog
1 x 10
C
Single leg hurdle hop + stick
3 x 5
D1
Box Squat
3 x 5
D2
Max Effort Vertical Jump
3 x 3
D3
DB Loaded Jump
3 x 3 @ 20 lb
D4
Band assisted jump
3 x 3
E1
Bench Press
3 x 5
E2
Chin-Up
3 x 5
F1
Single leg stability ball ham curl
2 x 8
F2
Front foot elevated pogo hop
2 x 0:30
G
90/90 breathing with hip lift
1 x 10
A1
Foam Roll T spine
1 x 0:30
A2
foam roll lats
A3
Foam roll pecs
A4
Foam roll glutes
1 x 0:30
A5
Foam roll hamstrings
1 x 0:30
A6
foam roll calves
1 x 0:30
A7
Foam roll quads
1 x 0:30
A8
foam roll adductors
1 x 0:30
B
lacrosse ball foot massage
1 x 10
C
Single leg balance
3 x 0:30
D
DB Lunge iso hold
3 x 0:30
E
Hollow Hold
3 x 0:30
A1
Foam Roll T spine
1 x 0:30
A2
foam roll lats
A3
Foam roll pecs
A4
Foam roll glutes
1 x 0:30
A5
Foam roll hamstrings
1 x 0:30
A6
foam roll calves
1 x 0:30
A7
Foam roll quads
1 x 0:30
A8
foam roll adductors
1 x 0:30
B1
Walking lunge with reach
1 x 5
B2
Walking quad pull
1 x 3
B3
Single leg RDL + Reach
1 x 5
B4
Hamstring swipe
1 x 3
B5
Cossack Squat
1 x 5
B6
Worlds greatest stretch
1 x 3
B7
90/90 hip switch + reach
1 x 3
B8
Glute bridge iso hold
1 x 0:30
B9
Superman row
1 x 5
B10
Yoga push up
1 x 5
B11
Bird Dog
1 x 10
C
approach box jump
3 x 3
D1
Trap Bar Deadlift
5 x 5
D2
Max Effort Broad Jump
5 x 3
D3
American KB Swing
5 x 5
E1
Standing 1 arm cable press
3 x 10
E2
Standing 1 arm cable row
3 x 10
F1
Bent knee calf raise + knee drive
2 x 12
F2
Bent knee copenhagen plank
2 x 0:30
G
90/90 breathing with hip lift
1 x 10
A1
Foam Roll T spine
1 x 0:30
A2
foam roll lats
A3
Foam roll pecs
A4
Foam roll glutes
1 x 0:30
A5
Foam roll hamstrings
1 x 0:30
A6
foam roll calves
1 x 0:30
A7
Foam roll quads
1 x 0:30
A8
foam roll adductors
1 x 0:30
B
lacrosse ball foot massage
1 x 10
C
Single leg balance
3 x 0:30
D
DB Lunge iso hold
3 x 0:30
E
Hollow Hold
3 x 0:30
A1
Foam Roll T spine
1 x 0:30
A2
foam roll lats
A3
Foam roll pecs
A4
Foam roll glutes
1 x 0:30
A5
Foam roll hamstrings
1 x 0:30
A6
foam roll calves
1 x 0:30
A7
Foam roll quads
1 x 0:30
A8
foam roll adductors
1 x 0:30
B1
Walking lunge with reach
1 x 5
B2
Walking quad pull
1 x 3
B3
Single leg RDL + Reach
1 x 5
B4
Hamstring swipe
1 x 3
B5
Cossack Squat
1 x 5
B6
Worlds greatest stretch
1 x 3
B7
90/90 hip switch + reach
1 x 3
B8
Glute bridge iso hold
1 x 0:30
B9
Superman row
1 x 5
B10
Yoga push up
1 x 5
B11
Bird Dog
1 x 10
C
Banded lateral bound
3 x 5
D1
DB Rear Foot Elevated Split Squat
5 x 5
D2
Power Step-Up
5 x 5 @ 12
E1
Step through 1 arm landmine press
4 x 8
E2
Single leg RDL + row
4 x 8
F
Band accelerated pogo hops
3 x 20
G
90/90 breathing with hip lift
1 x 10
A1
Foam Roll T spine
1 x 0:30
A2
foam roll lats
A3
Foam roll pecs
A4
Foam roll glutes
1 x 0:30
A5
Foam roll hamstrings
1 x 0:30
A6
foam roll calves
1 x 0:30
A7
Foam roll quads
1 x 0:30
A8
foam roll adductors
1 x 0:30
B
lacrosse ball foot massage
1 x 10
C
Single leg balance
3 x 0:30
D
DB Lunge iso hold
3 x 0:30
E
Hollow Hold
3 x 0:30
