JumpX

Basketball, Volleyball
Coach
Austen Young

Features
6 sessions per week
Must use App app to view and log training
Program Training

Equipment
Recommended
Bodyweight // basketball rim
sample week banner image
phoneMockup
Sample Week
Week 1 of 5-week program
Sunday
Must Watch Before Starting!

A1

Watch this before you start the program (TBRB)

A2

How to run the program properly (TBRB)

A3

The mindset you need to have to see results (TBRB)

Monday
Lower Body 1

A1

Split Leg Isometric

2 x 45

A2

Glute Bridge Isometric

2 x 30

B

JumpX Warm Up

1 x 00:20

C

Dunkers Dynamic Lower Body Stretching

1 x 10

D

Belly Start Sprint

2 x 15

E

Lateral Bound W/ Stick

2 x 5

F

Standing Jumps

2 x 3

G

RFE Split Squat Paused

2 x 6

H

Single Leg Glute Bridge

2 x 8

I1

Single Leg Standing Calf Raise

2 x 10

I2

Hollow Body Hold

2 x 0:30

Tuesday
Dunkers Mobility 2.0

A1

Split Leg Isometric

2 x 45

A2

Glute Bridge Isometric

2 x 30

B

Foam Rolling

1 x 5:00

C1

Kneeling Dynamic Hip Flexor Stretch

3 x 10

C2

Banded Dynamic Hamstring Stretch

3 x 10

D1

90/90 Dynamic Hip Stretch

3 x 10

D2

JumpX Manual Ankle Dorsiflexion Mobilization

3 x 10

E1

Half Kneeling Adductor Stretch

3 x 10

E2

Figure 7 Glute Stretch

3 x 10

F1

Cat Cow Thoracic Spine Bias

3 x 10

F2

Shoulder Extension Dynamic Stretch

3 x 10

Wednesday
DUNK SESSION

A1

Split Leg Isometric

2 x 45

A2

Glute Bridge Isometric

2 x 0:30

B

JumpX Warm Up

1 x 30

C

Dunkers Dynamic Lower Body Stretching

1 x 10

D

Warm Up Jumps

1 x 10

E

Dunk Session

1 x 20

Thursday
Lower Body 1

A1

Split Leg Isometric

2 x 45

A2

Glute Bridge Isometric

2 x 30

B

JumpX Warm Up

1 x 00:20

C

Dunkers Dynamic Lower Body Stretching

1 x 10

D

Belly Start Sprint

2 x 15

E

Lateral Bound W/ Stick

2 x 5

F

Standing Jumps

2 x 5

G

RFE Split Squat Paused

2 x 6

H

Slider Hamstring Curls

2 x 8

I1

Bent Knee Single Leg Calf Raise

2 x 10

I2

JumpX Side Plank

2 x 0:30

Friday
Dunkers Mobility 

A1

Split Leg Isometric

2 x 45

A2

Glute Bridge Isometric

2 x 30

B

Foam Rolling

1 x 5:00

C1

Kneeling Dynamic Hip Flexor Stretch

3 x 10

C2

Banded Dynamic Hamstring Stretch

3 x 10

D1

90/90 Dynamic Hip Stretch

3 x 10

D2

JumpX Manual Ankle Dorsiflexion Mobilization

3 x 10

E1

Half Kneeling Adductor Stretch

3 x 10

E2

Figure 7 Glute Stretch

3 x 10

F1

Cat Cow Thoracic Spine Bias

3 x 10

F2

Shoulder Extension Dynamic Stretch

3 x 10

Saturday
DUNK SESSION

A1

Split Leg Isometric

2 x 45

A2

Glute Bridge Isometric

2 x 0:30

B

JumpX Warm Up

1 x 30

C

Dunkers Dynamic Lower Body Stretching

1 x 10

D

Warm Up Jumps

1 x 10

E

Dunk Session

1 x 20

F1

Push-Up

3 x MAX

F2

Prone YTW

3 x 10

JumpX Hybrid Training Bodyweight