This program was designed with the athlete in mind. Finally a program that will help you build lean muscle mass while also helping you achieve a high level of athletic performance. Join the Explode fam for only $15 a month.
A1
Squat And Reach Mobility
2 x 5
A2
Lower Leg Iso
3 x 0:15
A3
90/90 Chest to Knee
2 x 10
B1
Impulse Snap Down
2 x 5
B2
3D Hops
2 x 10
B3
Prep Hop To Crossover Step
2 x 5
C1
Back Squats
6, 6, 4, 4
C2
Rocker Jumps
3 x 4
D1
Lateral Squat (Dumbell)
3 x 8
D2
Single Leg RDL (Dumbbell)
3 x 8
D3
Calf Raises
3 x 12
A1
Swimmers
2 x 10
A2
Shoulder Rotations (Band)
2 x 10
A3
Shin Box to Thread the Needle
2 x 10
B
Incline Bench Press (DB)
10, 10, 8, 8
C1
Pike Pushups
3 x 8
C2
Tricep Extensions
3 x 12
D1
Lateral Raises
3 x 10
D2
Bicep Curls
3 x 15
E1
Body Saws
3 x 15
E2
Weighted Twists
3 x 30
E3
Wood Chops
3 x 10
A1
Band Floor Sweeps
2 x 10
A2
Hip Flexor to Hamstring Rock
2 x 10
A3
TKE's
2 x 15
B1
Glute Bridge (Barbell)
8, 8, 6, 6
B2
Prep Hop Broad Jumps
4 x 3
C1
Single Leg Bench Squat
3 x 6
C2
KB Swing
3 x 12
C3
1.5 Squats
3 x 8
Conditioning
D
Tabata This
Tabata Row or Ride- 20s on 10s off (8-12 minutes)
A1
Wall Angels
2 x 10
A2
Band Pull Aparts
2 x 12
A3
Wall T Spine Opener
2 x 5
B1
Push Press (Dumbbell)
8, 8, 6, 6
B2
Bird Dog Row
3 x 10
C1
Chin ups
3 x 8
C2
Alternating Deadbugs
3 x 20
D1
Floor Press (Dumbbell)
3 x 10
D2
Med ball rotation slams
3 x 12
With over 10 years of experience in strength and conditioning, Nate Miller has trained high school, college, and professional athletes at the All-American, Olympic and NBA level. He is CSCS and USAW Certified, and I currently offering training in-person and online.
Get in the best shape of your life while achieving peak athleticism.
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