Swain Performance
This is phase 1 of the 3 phase vertical jump program.
The goal of this program is improve explosiveness off the group while introducing max effort jumping with limited load and building the foundation necessary to maintain healthy joints.
Included in each day of this program is:
Movement prep, Power Exercises, Strength exercises, Isometrics and Core/Hip Stability.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
90/90 Hip Flip - SP
3 x 8
A2
3D Lunge
3 x 3
A3
Toes in/out
3 x 60
B1
Box Squat - SP
4 x 4 @ 80 %
B2
Box Jump - SP
4 x 3
C1
Skater SQ
3 x 10
C2
Banded RDL
3 x 10
D1
ISO Split SQ
3 x 15
D2
Hip Flexor March
3 x 8 @ 7
A1
Ankle Rocker - SP
3 x 5
A2
Deficit Calf Raise - SP
3 x 10
A3
Rope Walking - SP
3 x 60
A1
Squat Walk
3 x 20
A2
SL Hops Alt
3 x 10
A3
Forward Lunge Overhead
3 x 5
B1
Hex Bar DL
4 x 4 @ 80 %
B2
1 Step Jump
3 x 3
C1
RFE Split SQ
3 x 8
C2
BB Calf Raises
3 x 8
D1
Hamstring ISO
3 x 15
D2
Star Plank
3 x 8
A1
Standing Hip Flexion
3 x 10
A2
Squat Rocker - SP
3 x 10
A3
90/90 Hip Flip - SP
3 x 10
A1
Hip Swing -SP
3 x 5
A2
Lunge Rhythm Hops
3 x 9
A3
Lunge Lateral Reach
3 x 5
B1
BB Hip Thrust
4 x 4 @ 80 %
B2
Broad Jump - SP
4 x 3
C1
Lateral Lunge - SP
3 x 8
C2
Hex Bar RDL
3 x 8
D1
Calf - Float to Press - SP
3 x 10
D2
Copenhagen Plank
3 x 30
