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Abs /
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1 sets, 00:03:00
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1 |
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00:03:00 |
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--:--
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RPR Self 3 minute Warm up
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1 sets, 00:05:00
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1 |
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00:05:00 |
-- |
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--:--
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Follow along with Mia as she does a complete RPR® warm up using the full Wake Up Drill™ sequence. Change your life, one day at a time, in just 3 mins a day!
https://www.reflexiveperformance.com/online-courses
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2 sets, 2 reps, 02:00 rest
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2 |
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2 |
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02:00
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GOAT Drill 2 Ring Front View
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2 sets, 2 reps, 02:00 rest
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2 |
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2 |
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02:00
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2 sets, 2 reps, 02:00 rest
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2 |
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2 |
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02:00
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Advanced Goat Drill Example - Olympic athlete being chased by young athlete
?
Keep your eyes fixated on a specific target during the whole drill.
Move a ball around your hips/waist.
Do math while you are doing the drill. Pick a number and subtract 3 and say it out loud. Example: 101, 98, 95, 92, 89, 86, 83, 80, 77, 74, 71, 68 etc.
https://www.xlathlete.com/blog/the-goat-performance-drill-raise-your-performance-ceiling/
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Beginner
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4 sets, 6 reps
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4 |
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6 |
-- |
--:--
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Banded Hex Bar No Floor Touch
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3 sets, 8 reps
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3 |
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8 |
-- |
--:--
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Step Up DB Banded Ipsi Hand Support Foot Roll
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Beginner
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3 sets, 8 reps
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3 |
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8 |
-- |
--:--
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3 sets, 8 reps
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3 |
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8 |
-- |
--:--
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Percentage of Back Squat 1-Rep Max:
Set 1: 86%,
Set 2: 86%,
Set 3: 86%,
Set 4: 86%
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--
--
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4 sets, 7 reps
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4 |
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7 |
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--:--
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Razor Curl 3 Band Assisted Resisted Single Leg Rebound Power Neutral Foot with Foot Roll
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3 sets, 20 reps
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3 |
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20 |
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--:--
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Hamstring Bent Knee Supine Kick With Leg Lift 3-Way Foot Oscillatory Isometric
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3 sets, 25 reps
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3 |
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25 |
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--:--
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Hamstring Bent Knee Supine Ball Kicks Rebound Neutral Feet
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3 sets, 7 reps
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3 |
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7 |
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--:--
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Glute Ham Raise Band Assisted
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--
--
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4 sets, 4 reps
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4 |
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4 |
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--:--
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--
--
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4 sets, 1 reps0.01 mi ,
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4 |
10 yds |
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1 |
-- |
--:--
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Primetime Bent Knee Start Chain Resisted
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3 sets, 1 reps0.01 mi ,
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3 |
0.01 mi |
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1 |
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--:--
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Primetime Bent Knee Start
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3 sets, 1 reps0.01 mi ,
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3 |
0.01 mi |
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1 |
-- |
--:--
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Primetime Bent Knee Starts Chain Resisted
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3 sets, 1 reps0.01 mi ,
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3 |
0.01 mi |
|
1 |
-- |
--:--
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Prime Time Bent Knee Starts with Resistance Power Zones 5 9 Exercise Triphasic Transfer Complexe
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Resistance equipment: Attach resistance chains to add resistance to your sprint. Make sure the equipment is securely fastened to your body or the sled, ensuring it won't come loose during the sprint.
Starting position: Position yourself in a low, athletic stance with your feet slightly staggered. Place your front foot slightly ahead and under your hip, while the back foot should be positioned with the heel slightly off the ground.
Claw the ground with the big toe: Focus on forcefully clawing the ground with your front foot's big toe. This action will help generate power and initiate the drive phase of the sprint.
Maintain a slightly bent knee: Keep a slight bend in your knee throughout the sprint. This position allows for quick and powerful movements, promoting efficient force production.
Triphasic Thoracic Tuck Method: The Triphasic Thoracic Tuck Method focuses on engaging the anterior sling muscles, which include the abs, obliques, and hip flexors. During the sprint, concentrate on engaging these muscles by maintaining a slight tuck of the thoracic spine and activating your core.
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--
--
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4 sets, 7 reps
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4 |
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|
7 |
-- |
--:--
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Incline Bench Press Reactive
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3 sets, 7 reps
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3 |
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7 |
-- |
--:--
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3 sets, 7 reps
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3 |
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|
7 |
-- |
--:--
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3 sets, 7 reps
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3 |
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|
7 |
-- |
--:--
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Incline Bench Press Reactive
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Percentage of Bench Press 1-Rep Max:
Set 1: 60%,
Set 2: 60%,
Set 3: 60%,
Set 4: 60%
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--
--
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4 sets, 11 reps
|
4 |
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11 |
-- |
--:--
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Low Cable Row Band Single Arm Contra Disandvantages Ocsillatory
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3 sets, 11 reps
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3 |
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11 |
-- |
--:--
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Beginner
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3 sets, 11 reps
|
3 |
|
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11 |
-- |
--:--
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|
Percentage of Bench Press 1-Rep Max:
Set 1: 46%,
Set 2: 46%,
Set 3: 46%,
Set 4: 46%
Body Positioning: Ensure that the leg opposite the supporting leg is straight, with the heel firmly planted on the floor. The supporting leg should be slightly bent for stability.
Arm Placement: The arm on the side opposite the straight leg will be used to perform the rowing motion. Make sure the arm is extended fully, with the hand grasping the handle or resistance band securely.
Rowing Motion: Initiate the rowing motion by pulling the arm back towards the torso, engaging the muscles of the back and upper arm.
Punching Forward: After completing the rowing motion, instruct the individual to punch forward with the rowing arm. This adds an additional element of core and upper body engagement, activating the muscles of the chest and shoulder.
Alignment and Posture: Ensure that the individual maintains good alignment and posture throughout the exercise. The spine should be neutral, the shoulders relaxed, and the chest open. Discourage rounding of the shoulders or excessive leaning.
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--
--
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4 sets, 4 reps
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4 |
|
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4 |
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--:--
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Push Up Band Cross-Crawl Accelerated Speed Training Zones 1 2 3 4 NXCIT
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3 sets, 4 reps
|
3 |
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|
4 |
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--:--
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3 sets, 4 reps
|
3 |
|
|
4 |
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--:--
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|
Staggered Position: Begin with your hands staggered, with one hand slightly higher than the other. The lower hand should be on the same side as the foot that's on the ground.
Explosive Movement: Focus on generating power and explosiveness as you execute the movement. Drive off the ground forcefully with your legs and hips to initiate the upward motion.
Alternate Stagger: As you explode up, quickly switch the position of your hands and feet. The hand that was lower should now be higher, and vice versa. This helps to evenly distribute the work and engage different muscles.
Coordination: Pay attention to the coordination between your hands and feet. The timing of the hand switch should be synchronized with the foot movement to maintain balance and efficiency.
Forceful Hand Strikes: When your hands reach the top of the movement, drive them forcefully into a pad or target. This helps to develop upper body power and adds an element of resistance to the exercise.
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--
--
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4 sets, 3 reps
|
4 |
|
|
3 |
-- |
--:--
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Med Ball Slam Right Foot Staggered Overhead
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3 sets, 5 reps
|
3 |
|
|
5 |
-- |
--:--
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Pullover DB Band Ipsi Lateral Cocontraction
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|
3 sets, 7 reps
|
3 |
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|
7 |
-- |
--:--
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Pullover Band Ipsi Lateral Cocontraction
?
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3 sets, 6 reps
|
3 |
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|
6 |
-- |
--:--
|
|
1080 Pullover OC Power Training Zones 6 7 8
?
Percentage of Bench Press 1-Rep Max:
Set 1: 5%,
Set 2: 5%,
Set 3: 5%,
Set 4: 5%
Stance and Positioning: Emphasize the importance of a balanced stance with the right foot slightly ahead of the left foot. This provides stability and enables quick movement.
Grip and Ball Control: Teach the players to have a secure grip on the ball, ensuring that they have control throughout the motion. This is especially important during the violent slam.
Timing and Rhythm: Emphasize the importance of timing the movement with the correct footwork. Players should coordinate the slam with the landing of their right foot, allowing for a smooth and explosive motion.
Arm Swing: Teach the players to extend their arms fully overhead with the ball before the slam. Emphasize using the entire arm to generate power and control during the downward motion.
Slam Technique: Encourage players to slam the ball forcefully into the ground, using their entire body to maximize power. Emphasize a controlled yet aggressive movement, focusing on accuracy and consistency.
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--
--
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4 sets, 4 reps
|
4 |
|
|
4 |
-- |
--:--
|
Rotational Shot Toss Med Ball Single Arm
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|
|
3 sets, 4 reps
|
3 |
|
|
4 |
|
--:--
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|
|
|
3 sets, 4 reps
|
3 |
|
|
4 |
|
--:--
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|
|
Beginner
|
3 sets, 4 reps
|
3 |
|
|
4 |
|
--:--
|
|
Percentage of Bench Press 1-Rep Max:
Set 1: 3%,
Set 2: 3%,
Set 3: 3%,
Set 4: 3%
Foot positioning: Ensure that the feet are aligned with a slight stagger, with the lead foot slightly behind the back leg. This staggered stance helps with stability and allows for a smoother transfer of power from the lower body to the upper body during the throw.
Hip movement: Emphasize initiating the throwing motion from the hips. The hips play a crucial role in generating power and transferring it through the body. As the thrower, focus on rotating the back hip forward explosively to create torque and generate power.
Sequential movement: Teach the thrower to initiate the throw by driving the back hip forward, followed by a transfer of energy through the core, shoulder, and arm. Emphasize the importance of a smooth and sequential transfer of power from the lower body to the upper body, leading to an efficient and powerful throw.
Arm action: Encourage a strong and dynamic arm action. The throwing arm should follow a natural throwing path, with the elbow leading and the arm accelerating through the release point. Focus on maintaining good arm mechanics, such as keeping the elbow up and following through with a full extension of the arm after releasing the ball.
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--
--
|
4 sets, 18 reps
|
4 |
|
|
18 |
-- |
--:--
|
Reverse Cuban External Rotation DB Ipsi Lateral Rebound
?
|
|
3 sets, 18 reps
|
3 |
|
|
18 |
|
--:--
|
|
Cuban Press External Rotation Reverse Band OC
?
Percentage of Bench Press 1-Rep Max:
Set 1: 1%,
Set 2: 1%,
Set 3: 1%,
Set 4: 1%
Ipsilateral stance: Assume an ipsilateral stance with your left arm and left leg forward. This means that the same-side arm and leg are in front. This alignment promotes coordination and stability during the exercise.
Arm position: Extend your left arm out to the side at shoulder level, with the elbow bent at a 90º angle. Your palm should be facing towards you, allowing for a strong grip on the band.
Forceful hitting action: Focus on forcefully hitting the band with your forearm and wrist. Generate power from the muscles of your forearm, including the flexors and extensors, to create a quick and explosive movement.
Repetition and band clearance: Come off the band each repetition by retracting your forearm and wrist 2 to 3 inches from the point of contact. This ensures a full range of motion and allows for maximum force generation on each hit.
Speed and intensity: Repeat the hitting action as fast as possible while maintaining control and proper form. Emphasize the speed and intensity of each repetition, focusing on quick and powerful movements to engage the muscles effectively.
Posture: Stand tall and maintain an upright posture throughout the exercise. Keep your chest lifted, shoulders back and down. This helps maintain stability and proper alignment while maximizing the transfer of force.
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|
--
--
|
4 sets, 1 reps00:00:05
|
4 |
|
00:00:05 |
1 |
|
--:--
|
|
Ankles /
|
3 sets, 1 reps00:00:05
|
3 |
|
00:00:05 |
1 |
|
--:--
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|
|
Ankles /
|
3 sets, 1 reps00:00:05
|
3 |
|
00:00:05 |
1 |
|
--:--
|
|
Push foot down and drive knee into the pad while maintaining a low heel: Instruct the athlete to focus on pushing their foot down into the ground or pad with force.
Emphasize the importance of generating power from the foot and ankle by actively engaging the muscles. Instruct them to drive their knee forward and upward into the pad while maintaining a low heel position.
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|
--
--
|
3 sets, 2 reps
|
3 |
|
|
2 |
|
--:--
|
Drop Jump Band Hex Bar Staggered Alternating
?
|
Beginner
|
2 sets, 4 reps
|
2 |
|
|
4 |
|
--:--
|
|
Sport Reactive Hex Bar Squat Jump
?
|
|
2 sets, 2 reps
|
2 |
|
|
2 |
|
--:--
|
|
Drop Jump Hex Bar Staggered
?
|
|
2 sets, 2 reps
|
2 |
|
|
2 |
-- |
--:--
|
|
Starting in a standing position with good posture:
Emphasize the importance of a strong and balanced starting position.
Instruct the athlete to stand tall with their feet hip-width apart.
Dropping down quickly while pulling yourself into the ground:
Teach the concept of "loading" or "coiling" by instructing the athlete to drop their hips down and back.
Encourage them to maintain a slight forward lean while keeping their weight on the midfoot or the balls of their feet.
Emphasize the importance of quick and explosive movement rather than a slow descent.
Instruct the athlete to actively pull themselves into the ground, engaging their lower body muscles.
Landing in an athletic stance:
Teach the ideal landing position, which is a balanced and stable athletic stance.
Encourage them to keep their chest up, back straight, and shoulders over their knees and toes.
Exploding straight up:
Emphasize the importance of a vertical jump, directing their energy straight up rather than forward.
Teach them to fully extend their body at the top of the jump, reaching for maximal height.
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|
--
--
|
3 sets, 6 reps
|
3 |
|
|
6 |
|
--:--
|
Standing Horizontal Hip Thrust Banded - the Yuri - Neutral Foot with Foot Roll
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|
Beginner
|
2 sets, 20 reps
|
2 |
|
|
20 |
|
--:--
|
|
|
|
2 sets, 6 reps
|
2 |
|
|
6 |
|
--:--
|
|
Standing Horizontal Hip Thrust Band Half Rack Neutral Foot with Foot Roll
?
Pronate hand on the swinging leg side: When performing the exercise, position your hand on the swinging leg side in a pronated (palm down) grip. This hand position provides stability and control during the movement.
Supinate hand on the fixed leg side: On the fixed leg side, place your hand in a supinated (palm up) grip. This hand position helps stabilize the body and supports proper movement mechanics.
Drive through the big toe to fully extend the fixed leg: As you push off the ground, focus on driving through the big toe of your fixed leg. This action generates power and allows for full extension of the fixed leg, maximizing force production.
Push hips forward, not up: Instead of focusing on lifting your hips upward, emphasize pushing your hips forward. This movement engages the glutes and hip extensor muscles, promoting a powerful and explosive drive.
Drive the opposite knee forward: Simultaneously with the hip extension, drive the knee of the swinging leg forward. This action helps maintain balance, control, and forward momentum.
Finish at a 45-degree angle: Aim to finish the movement with your body positioned at a 45-degree angle relative to the ground. This angle optimizes power transfer and sets you up for the next repetition or movement.
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|
--
--
|
3 sets, 4 reps
|
3 |
|
|
4 |
|
--:--
|
Accelerated Jump Incline Box 2 Band Single Leg Alternating Jump
?
|
Glutes /
|
2 sets, 4 reps
|
2 |
|
|
4 |
|
--:--
|
|
Sport Incline Power Step Up Jump
?
|
|
2 sets, 4 reps
|
2 |
|
|
4 |
|
--:--
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|
|
|
2 sets, 4 reps
|
2 |
|
|
4 |
-- |
--:--
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|
|
|
2 sets, 4 reps
|
2 |
|
|
4 |
|
--:--
|
|
Sport Assisted Band Split Squat Jump
?
|
Beginner
|
2 sets, 4 reps
|
2 |
|
|
4 |
|
--:--
|
|
Accelerated Band Switch Cycle Jump
?
Loop Bands Placement: Start by positioning the loop bands under your armpits, ensuring they are securely in place. This placement helps provide resistance and assists in developing explosive power during the exercise.
Box Jump Technique: Set up a box or elevated surface that is appropriate for your ability level. Position yourself with the non-jumping leg on the ground to the side of the box, and the jumping leg on top of the box. Maintain a stable and balanced stance before initiating the jump.
Switching Legs: Focus on explosiveness and speed when switching legs during each repetition. As you jump, quickly switch the position of your legs in mid-air, landing with the opposite leg on top of the box and the initial jumping leg on the ground to the side. Ensure that each leg gets an equal opportunity to be the jumping leg.
Maximum Jump Height: Strive to jump as high as possible during each repetition. Generate maximum power and force through a combination of explosive leg drive and arm swing. Extend your hips, knees, and ankles fully to maximize vertical jump height.
Punching the Box: Emphasize a forceful downward punch with the jumping leg as you land on the box. Drive through the big toe to create a powerful and explosive landing. Imagine trying to punch through the box with your jumping leg to enhance the force production and absorption.
Triphasic Triple Stack: The Triphasic Triple Stack is a training concept that emphasizes three distinct phases of muscle contraction: eccentric, isometric, and concentric. This exercise can incorporate these phases by focusing on the eccentric lowering phase during the landing, the isometric phase during the landing stability, and the concentric phase during the explosive jump.
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|
--
--
|
3 sets, 1 reps0.01 mi ,
|
3 |
10 yds |
|
1 |
-- |
--:--
|
Primetime Straight Leg Start Chain Resisted
?
|
|
2 sets, 1 reps0.01 mi ,
|
2 |
0.01 mi |
|
1 |
|
--:--
|
|
Primetime Straight Leg Start
?
|
|
2 sets, 1 reps0.01 mi ,
|
2 |
0.01 mi |
|
1 |
|
--:--
|
|
Primetime Mini Straight Leg Rotation 1080 Assisted Start
?
|
|
2 sets, 1 reps0.01 mi ,
|
2 |
0.01 mi |
|
1 |
-- |
--:--
|
|
Primtime Straight Leg Rotational Start Chain Resisted
?
Resistance equipment: Attach resistance chains to add resistance to your sprint. Make sure the equipment is securely fastened to your body or the sled, ensuring it won't come loose during the sprint.
Forceful foot drive: Focus on forcefully driving your foot into the ground as you initiate the movement. Imagine pushing the ground away from you with maximum power. This action helps engage the posterior chain muscles, such as the glutes, hamstrings, and calf muscles.
Straight legs: Keep your legs straight throughout the movement, emphasizing the activation of the posterior chain. Avoid bending your knees during the initial phase of the exercise to maximize the engagement of the target muscle groups.
Engage the posterior chain: Concentrate on activating and driving with the posterior chain muscles. Visualize using your glutes, hamstrings, and calf muscles to generate power and propel yourself forward against the resistance.
Maintain proper alignment: Focus on maintaining a neutral spine and proper alignment throughout the exercise. Avoid rounding your back or hunching your shoulders.
|
|
--
--
|
3 sets, 12 reps
|
3 |
|
|
12 |
-- |
--:--
|
Overhead Delt Dumbbell Band Quadruped Ipsilateral Rebound
?
|
Beginner
|
2 sets, 6 reps
|
2 |
|
|
6 |
-- |
--:--
|
|
Delt BO Overhead React Drop
?
Percentage of Bench Press 1-Rep Max:
Set 1: 1%,
Set 2: 1%,
Set 3: 1%
Positioning: Start in a kneeling position on all fours with your knees directly under your hips and your hands directly under your shoulders. Place the band in front of you and ensure it is securely anchored or held by a partner.
Ipsilateral setup: Set up in an ipsilateral position, meaning the same knee is forward as the working arm. This alignment helps promote coordination and stability during the exercise.
Forceful arm raise: Forcefully raise the working arm into the band, extending it straight in front of you. Focus on generating power and speed during the movement, engaging the muscles of the shoulder, chest, and upper back.
Complete arm lift: Ensure that the working arm comes completely off the band at the top of each repetition. This allows for a full range of motion and helps maximize muscle activation.
Parallel chest to the ground: Maintain a parallel position of your chest to the ground throughout the exercise. Avoid arching or rounding your back. Engage your core muscles to stabilize your torso and promote proper alignment.
Level shoulders: Keep your shoulders level and avoid allowing one shoulder to dip lower than the other. This promotes balanced muscle activation and prevents compensatory movements.
|
|
--
--
|
3 sets, 3 reps
|
3 |
|
|
3 |
|
--:--
|
Diagonal Band Pull Contra Lateral Single Arm
?
|
Beginner
|
2 sets, 3 reps
|
2 |
|
|
3 |
|
--:--
|
|
Start in a contralateral stance: Stand with your opposite leg or working arm forward. For example, if you are holding the resistance band with your right hand, your left leg should be forward.
Position your hip: The hip on the side where the band is anchored should be slightly pointed or coiled toward the band anchor point. This positioning helps generate power and engage the core muscles effectively.
Prepare for the movement: Hold the resistance band with both hands, with your hands positioned at chest level and the band stretched across your body.
Execute the movement: Violently raise the band across your body at a 45-degree angle. This means you should forcefully pull the band from one side of your body to the opposite side, creating a diagonal line at a 45-degree angle.
Focus on control and power: Maintain control throughout the movement, engaging your core and stabilizer muscles. Generate power as you raise the band, emphasizing explosive force to challenge the muscles.
|
|
--
--
|
3 sets, 1 reps00:00:05
|
3 |
|
00:00:05 |
1 |
|
--:--
|
Extensor Spring Arch Ankle Supination Neutral Foot
?
|
|
2 sets, 1 reps00:00:05
|
2 |
|
00:00:05 |
1 |
|
--:--
|
|
Anterior Tibialis Band Isometric Yielding
?
Toes up: Pay attention to keeping your toes up throughout the exercise. This position helps engage the muscles in your foot and ankle, promoting stability and control.
Drive with the inside of the foot and big toe: Focus on driving off the ground with the inside of your foot and the big toe. These areas of the foot provide optimal power and force generation for efficient movement.
Drive the big toe across the foot: As you push off, imagine driving the big toe across the foot, moving it laterally towards the opposite side. This action activates the muscles in the foot and promotes proper foot mechanics.
|
|
--
--
|
3 sets, 5 reps
|
3 |
|
|
5 |
|
--:--
|
Accelerated Ankle Hops Band
?
|
|
2 sets, 5 reps
|
2 |
|
|
5 |
|
--:--
|
|
Minimize knee bend: Focus on keeping your knees relatively straight throughout the exercise. Avoid excessive bending or flexion of the knees. This encourages the use of your feet and ankles to generate force, promoting lower leg strength and efficiency of movement.
Utilize feet and ankles: Emphasize the activation of the muscles in your feet and ankles to generate force. Concentrate on pushing off and propelling yourself forward primarily through the muscles in your feet and ankles. This will help improve foot and ankle strength and enhance overall athletic performance.
Make noise with your feet: Aim to generate as much noise as possible with your feet during the exercise. This can be achieved by actively striking the ground with force. The sound produced can indicate the intensity and power of your foot movements, helping you monitor and enhance your performance.
Focus on less ground contact: Strive to minimize the amount of time your feet spend in contact with the ground. Rapid and efficient foot strikes contribute to faster movement and improved agility. Concentrate on quick and purposeful foot placements to reduce ground contact time.
Engage muscles of the feet and ankles: Pay attention to activating the muscles in your feet and ankles throughout the exercise. This includes the muscles of the arch, toes, and lower leg. Develop a strong mind-muscle connection and focus on actively contracting these muscles to generate force and produce the desired foot noise.
|
|
--
--
|
3 sets, 8 reps
|
3 |
|
|
8 |
-- |
--:--
|
Lat Pulldown Single Arm Oscillatory
?
|
|
2 sets, 8 reps
|
2 |
|
|
8 |
|
--:--
|
|
Band Side Lat Pull Down Pronated Grip
?
|
|
2 sets, 8 reps
|
2 |
|
|
8 |
|
--:--
|
|
|
|
2 sets, 8 reps
|
2 |
|
|
8 |
-- |
--:--
|
|
Single Arm DB Pronated Side Band Pull Down
?
Percentage of Bench Press 1-Rep Max:
Set 1: 22%,
Set 2: 22%,
Set 3: 22%
Oscillatory Movement in the Top Half ROM: Instruct the person to perform an oscillatory movement, focusing on the top half of the range of motion (ROM). This means the movement should primarily occur from halfway through the range to the end position. Emphasize control and stability during this movement pattern.
Pull Down and Push Up with Maximum Force and Speed: Encourage the individual to exert maximum force and speed while pulling down and pushing up. This generates power and helps engage the muscles more effectively. However, emphasize the importance of maintaining control and proper form throughout the exercise.
Ipsilateral Position: Instruct the person to perform the movement in an ipsilateral position, meaning the opposite arm and opposite leg are positioned against a pad or support. This stance enhances stability and ensures balanced muscle engagement throughout the exercise.
|
|
--
--
|
3 sets, 11 reps
|
3 |
|
|
11 |
-- |
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Shoulder Press Landmine 2 Banded Contra Lateral AFSM
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Beginner
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2 sets, 13 reps
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2 |
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13 |
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Dumbbell shoulder press oc
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2 sets, 13 reps
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2 |
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13 |
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DB Lateral Raise Rebound Speed Training Zones 1 2 3 4 NXCIT
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Percentage of Bench Press 1-Rep Max:
Set 1: 9%,
Set 2: 9%,
Set 3: 9%
Contralateral Stance: Begin the exercise with your opposite leg forward compared to the working arm. This stance provides stability and balance during the movement. For example, if you are using your right arm, your left leg should be forward.
Speed and Force: Focus on generating maximum speed and force when pulling and pushing the bar. This explosive movement will engage more muscle fibers and improve power output. Emphasize an aggressive and quick action throughout the exercise.
Partial Range of Motion: Ensure that the range of motion for the exercise is from the starting position at shoulder height to the top of the head. It's important to maintain control throughout the movement and complete each repetition fully.
Use Appropriate Resistance: Select a weight or resistance that allows you to perform the exercise with proper form and technique. The load should be challenging but not so heavy that it compromises your ability to move explosively and maintain control.
Focus on Control: While it's important to move the bar quickly and forcefully, maintain control throughout the exercise. Avoid excessive swinging or jerking movements that may put unnecessary stress on joints or lead to injury.
End with Full Repetition: Complete each repetition fully, ensuring that the bar reaches the top range of motion before returning to the starting position. This will help you maintain consistency in the exercise and maximize the benefits.
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--
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3 sets, 3 reps
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3 |
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3 |
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Med Ball Slam Left Foot Staggered Overhead
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2 sets, 5 reps
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2 |
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5 |
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Pullover DB Band Ipsi Lateral Cocontraction
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2 sets, 7 reps
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2 |
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7 |
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Pullover Band Ipsi Lateral Cocontraction
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2 sets, 6 reps
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2 |
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6 |
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1080 Pullover OC Power Training Zones 6 7 8
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Percentage of Bench Press 1-Rep Max:
Set 1: 5%,
Set 2: 5%,
Set 3: 5%
Stance: Begin by positioning yourself with your left foot slightly in front of your right foot. This stance provides stability and balance while executing the move.
Grip: Hold the ball firmly with both hands, placing your fingertips on the sides of the ball. Ensure a secure grip to maintain control throughout the movement.
Ball Placement: Raise the ball above your head, extending your arms fully. Position it directly above your head, aligned with your body's centerline.
Slamming Motion: Generate power by utilizing your upper body and core muscles. As you bring the ball down forcefully, focus on a controlled but aggressive slam into the ground.
Lower Body Stability: Keep your lower body engaged and stable throughout the movement. Maintain balance by distributing your weight evenly between your front and back foot.
Follow-Through: After slamming the ball, allow your arms to continue their downward motion. This follow-through helps maintain control and stability.
Recovery: Quickly reset and regain your balance after the slam. Be prepared for any subsequent movements or defensive actions that may follow.
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3 sets, 3 reps
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3 |
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3 |
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1 sets, reps
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1 |
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-- |
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1 sets, reps
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1 |
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-- |
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Beginner
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1 sets, reps
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1 |
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-- |
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Percentage of Bench Press 1-Rep Max:
Set 1: 3%,
Set 2: 3%,
Set 3: 3%
Alignment: Align your feet with a slight stagger, with the lead foot slightly behind the back leg. This positioning provides better balance and sets a foundation for generating power.
Initiate the throw by using your hips: Rapidly create power by driving your back hip forward. This movement transfers force from your lower body to your upper body and throwing arm.
Head Down: Throughout the throw, keep your head down and maintain focus on your target. This helps with accuracy and ensures you maintain proper form.
Throwing: Powerfully throw the ball overhead while extending your arm fully. This motion should generate force and enable you to release the ball with both power and accuracy toward your intended target.
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3 sets, 11 reps
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3 |
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11 |
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Glute Abduction Standing Contra-Lateral Rebound Neutral Foot
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2 sets, 11 reps
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2 |
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11 |
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Glute Abduction Standing Contra lateral Rotational 3 Way Foot Oscillatory Isometric
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2 sets, 11 reps
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2 |
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11 |
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2 sets, 11 reps
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2 |
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11 |
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Abduction Standing with Ankle Weights Rebound Shock Triphasic Training
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Contralateral arm support: Position the contralateral arm (opposite arm) against a stable surface, such as a wall or post, to provide support and stability throughout the exercise. This will help maintain balance and control during the movement.
Straight leg position: Keep the working leg straight throughout the exercise. Maintain a slight bend in the knee, but avoid excessive bending or flexing during the movement.
Forceful slamming action: Focus on forcefully slamming the outside of your leg into the band as fast as possible. Generate power through the posterior chain by engaging the glutes, hamstrings, and calf muscles. Visualize pushing your leg away from your body with explosive strength.
Come off the band each repetition: After each repetition, quickly disengage from the band and reset your position. This ensures that you start each repetition from a static and controlled position, allowing for maximum power and force production.
Neutral Foot
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3 sets, 4 reps
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3 |
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4 |
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Lateral Crossover Straight Leg Sprint Chain Resisted
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2 sets, 4 reps
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2 |
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4 |
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Lateral Crossover Straight Leg Sprint Start
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Resistance equipment: Attach resistance chains to add resistance to your sprint. Make sure the equipment is securely fastened to your body or the sled, ensuring it won't come loose during the sprint.
Push with the rear leg: Focus on pushing with the rear leg to generate power and propel yourself forward. Drive through the ground with your rear foot, engaging the muscles of the posterior chain, such as the glutes and hamstrings.
Pull with the lead leg: Simultaneously, pull with the lead leg to create tension and resistance against the forward movement. Imagine pulling the ground back with your lead leg, engaging the muscles of the anterior chain, such as the quadriceps and hip flexors.
Cross over with the rear leg: As you push and pull, incorporate a crossover step with the rear leg. Bring the rear leg across the body and in front of the lead leg. This action adds lateral movement and challenges the muscles in a different plane of motion.
Maintain proper alignment: Pay attention to your body's alignment throughout the exercise. Keep your torso upright, shoulders back and down, and core engaged. Avoid excessive leaning or hunching forward, as it can compromise your form and stability.
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3 sets, 6 reps
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3 |
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6 |
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Ankles / Beginner
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2 sets, 6 reps
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2 |
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6 |
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Single Leg Squat for Ankle Rocker
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--
--
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3 sets, 14 reps
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3 |
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14 |
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Clark 105 Torque Pulse Neutral Foot
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2 sets, 14 reps
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2 |
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14 |
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Clark 105 Torque Pulse Ball Neutral Foot
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Upper body upright: Maintain an upright position with your upper body throughout the exercise. Avoid leaning forward or rounding your shoulders. Keeping your upper body upright helps engage the core muscles and promotes proper alignment.
Shoulders back: Draw your shoulder blades back and down to maintain good posture and shoulder alignment. This helps activate the muscles in your upper back and promotes stability during the exercise.
Slightly pulse up and down: Perform small, controlled pulsing movements by slightly lifting and lowering your body. This engages the muscles in your legs and emphasizes the work on the front leg while maintaining tension in the back leg.
Pull with the front leg, push with the back leg: Focus on initiating the movement by pulling with your front leg and engaging the muscles of that leg. At the same time, push with your back leg to stabilize and support the movement. This creates a dynamic tension between the front and back legs, maximizing muscle activation and power output.
Control the movement and avoid excessive bouncing: Maintain control over the up and down movements and avoid excessive bouncing or jerking. Emphasize the quality of each repetition rather than focusing solely on speed.
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