Features
6 sessions per week
Must use App app to view and log training
Team Training
GENERAL PREP
A
Total Body Primer (L Focus) #1
- Shoulder Dislocates x 10 - Half Moon Lunges x 5 each leg - Mountain Climbers x 10 each leg - Duck Walk x 10 yards x 2 (rest 15s between sets) - Scapular Pull-ups x 10 - Pull to Push Cable Rotation x 5 each side - Hip Bridge w/Med Ball Squeeze x 10 - Barbell Back Squat x 20 (bar only)
Prep
B
Lower Prehab #3
- Banded Ankle Ins/Outs x 10 - Banded Lateral Walks x 5 each way - Banded TKEs x 10 each leg - Single Leg Dot Drill x 10 each leg
C
Falling Medball Throw Sprints
5 x 25
D1
Alternating Split Jump
5 x 3
D2
Band Resisted Lateral Bound
5 x 3
E
Barbell Back Squat
5, 5, 3, 3, 4, 3, 2, 3, 2, 1 @ 32.5, 45, 55, 62.5, 82.5, 87.5, 92.5, 85, 90, 95 %
F
High Handle Trap Bar Deadlift
5 x 5 @ 75 %
G1
Barbell Incline Bench Press
3 x 9
G2
T-Bar Row (Wide Grip)
3 x 9
Prep
A
Total Body Primer (L Focus) #1
- Shoulder Dislocates x 10 - Half Moon Lunges x 5 each leg - Mountain Climbers x 10 each leg - Duck Walk x 10 yards x 2 (rest 15s between sets) - Scapular Pull-ups x 10 - Pull to Push Cable Rotation x 5 each side - Hip Bridge w/Med Ball Squeeze x 10 - Barbell Back Squat x 20 (bar only)
Conditioning
B
Tempo Intervals
11 rounds of 12s jog at 70% (7 out of 10 effort) w/60s active rest. Active rest circuit: - 10 push-ups - 10 band pull-aparts
C1
Extensive Repeat Box Jumps
2 x 20
C2
Standing Single-Leg Leg curl
2 x 20
C3
Standing Cable Crunches
2 x 20
GENERAL PREP
A
TOTAL BODY PRIMER (U FOCUS) #1
- Shoulder Dislocates x 10 - Lizard with Rotation x 10 each way - Mountain Climbers x 10 each leg - Light Banded Pallof Press x 10 each side - Overhead Shrug x 5 (light) - Overhead Squat x 5 (use dowell, pvc, or light dumbbells) - Single Leg Deadlift x 5 (use just BW or light dumbbells/kettlebells) - Push-ups x 10
SPECIFIC PREP
B
TOTAL BODY PREHAB #1
Perform the following x 2, rest 45s between rounds: - Mini Band Ankle Rotation x 10 - Cable Face Pull x 10 - Knee Over Toe Split Squat x 10 each leg (BW or light dumbbells) - Barbell Shrug x 10 - Extensive Gallops x 20 yards
C
Freestyle Dunk Session
1 x 5:00
D
Depth Drop to Med Ball Push Press
5 x 3
E1
Barbell Bench Press
5, 5, 3, 3, 4, 3, 2, 3, 2, 1 @ 32.5, 45, 55, 62.5, 82.5, 87.5, 92.5, 85, 90, 95 %
E2
Chin-ups
6 x 5
F
Barbell Back Squat
5 x 5 @ 75 %
G
Trap Bar RDL
3 x 9
Prep
A
TOTAL BODY PRIMER (U FOCUS) #1
- Shoulder Dislocates x 10 - Lizard with Rotation x 10 each way - Mountain Climbers x 10 each leg - Light Banded Pallof Press x 10 each side - Overhead Shrug x 5 (light) - Overhead Squat x 5 (use dowell, pvc, or light dumbbells) - Single Leg Deadlift x 5 (use just BW or light dumbbells/kettlebells) - Push-ups x 10
Conditioning
B
Tempo Intervals
11 rounds of 12s jog at 70% (7 out of 10 effort) w/60s active rest. Active rest circuit: - 10 push-ups - 10 band pull-aparts
C1
Alternating DB Hammer Curls
2 x 20
C2
Seated EZ Bar French Press
2 x 20
C3
Plank Cable Row
2 x 20
GENERAL PREP
A
TOTAL BODY PRIMER (T FOCUS) #1
- Shoulder Dislocates x 10 - Supine Knees Bent Windshield Wipers x 10 - Heel Walks x 10 - Duck Walk x 10 yards x 2 (rest 10-15s between sets) - Iso Hold Y-W-T x 15s each position - Overhead Squat (BW, PVC or Dowell) x 5 - slow and controlled - Glute Bridge March x 5 each leg - High Handle Trap Bar Deadlift (Bar Only) x 10
Prep
B
Lower Prehab #3
- Banded Ankle Ins/Outs x 10 - Banded Lateral Walks x 5 each way - Banded TKEs x 10 each leg - Single Leg Dot Drill x 10 each leg
C
Falling Medball Throw Sprints
5 x 25
D1
Repeat Penultimate Hurdle Jumps
5 x 3
D2
Weighted Vertical Jump to Unweighted 90 Degree Box Jump
5 x 3
E
High Handle Trap Bar Deadlift
5, 5, 3, 3, 4, 3, 2, 3, 2, 1 @ 32.5, 45, 55, 62.5, 82.5, 87.5, 92.5, 85, 90, 95 %
F1
Barbell Bench Press
5 x 5 @ 75 %
F2
Cable Rotational Rows
5 x 8
G
Posterior Lateral Lunge
3 x 9
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