Dr Reef's Ultimate Athlete Power Phase (4wk)
Doctor Reef
Football , Multi-sport, Field Sports, Lacrosse, Basketball, HockeyDevelop game dominating explosiveness: Train Like the Pros
This elite, 4-week training program is designed to get you more explosive and athletic, using many of the same workouts I do with my professional athlete clients from the NFL, NBA, NHL and more. If you want to play like the best, you need to train like the best.
This is Phase 3 of my 12-week Ultimate Athlete Program, focused on Power & Explosiveness.
Below is what you can expect from Phase 3, and if you dare to go beyond that, Phases 1-3 as well.
🔥 Phase 1: Hypertrophy & Endurance – Pack on muscle, restore movement, and prep for the intense work ahead.
💪 Phase 2: Strength & Strength Endurance – Develop raw strength and the ability to sustain it when it matters most—because real power lasts all game.
⚡ Phase 3: Power & Explosiveness – Train like you play. Increase speed, power, and game-changing explosiveness to dominate on game day.
This isn’t just another workout plan—it’s a pro-level blueprint for peak performance, built around functional movements and all three planes of motion. Because sports aren't played in straight lines.
Are you ready to take your game to the next level? Let’s get to work.
A1
Band Resisted Back Squat
5 x 4
A2
Depth Drop to Box Jump
5 x 3
A3
Band Assisted Squat Jumps
5 x 3
B1
Band Resisted SL DBL RDL to Box Knee Drive
5 x 4
B2
SL Triple Broads
5 x 2
C1
Rotational Lateral Lunge Goblet (Raptor)
5 x 4
C2
SL Depth Drop to SL Rotational Box Jump
5 x 4
D1
Standing Band Hip Flexion - Continuous
2 x 15
D2
Band Ankle Inv/Ev
2 x 20
A1
Band Resisted Speed Bench
5 x 5
A2
Lunge SA Rotational MB Chest Pass
5 x 5
B1
Band Resisted Pull-ups Neutral Grip
5 x 5
B2
MB Lunge Rainbow Slams
5 x 3
C1
Reverse Hyper DB Fly Band Resisted
3 x 8
C2
MB Hip Hinge Toss
3 x 4
D1
SA Band Rot Punch
3 x 10
D2
Push Up Position Clocks
3 x 5
A1
DB Bulgarian Lunges Band Resisted
5 x 5
A2
BW Bulgarian Jumps
5 x 3
A3
LM Bowler Lunge W/Band
5 x 6
A4
Raptor Lateral Bounds - Reflexive
5 x 3
B1
Barbell Calf Raise
3 x 8
B2
Band Resisted Pogo Jumps
3 x 8
B3
Pogo Hops
3 x 8
C1
Standing Band Hip Flexion - Continuous
2 x 15
C2
Standing Hip IR/ER
2 x 15
D
Nordics
2 x 6
A1
Band Resisted T Bar Row
5 x 5
A2
Banded Rotational Explosive Row
5 x 5
B1
Banded DB Incline Press
5 x 6
B2
DA Jammer Buzz feet
5 x 6
C1
Landmine Rotational Clean Press
3 x 5
C2
Shuffle MB Rotational SA Chest Pass
3 x 5
C3
Clean High Pull
3 x 5
C4
Band ER to Press
2 x 15
Doctor Reef (Dr Sharif Tabbah)
DR. SHARIF TABBAH, DPT, CSCS Dr of Physical Therapy and Certified Strength & Conditioning Specialist Co-founder ALKEMÄ’ SPORTS RX For 14 years he has worked with hundreds of pro athletes in the NFL, MLB, NBA, WTA, Olympics & more having been featured on NFL Media, Sunday Night Football, Monday Night Football, ESPN, Sportscenter, NFL Network, Good Morning Football, Bleacher Report, WSJ & more.
Phase 2 Starts Here!
Get Dr Reef's Ultimate Athlete Power Phase (4wk)
