Name: Playbook - Brad Becca - Phase 1 - Week 1 - Day 1
Uploaded: 2021-07-02T00:57:23.489Z
Duration: 60 min
Description: Phase 1 - Week 1 - Day 1

Shawn

Haven’t done any type of plyos in a minute so it was good to sprinkle some in with the rest of the leg workout

Evan

Amazing! I hope I can increase my jumping ability (Goalkeeper ⚽). :)

Nika Zethner

👉🏽 Welcome to Week 1 - Day 1 of Jump Man! Tag me in your workout videos! 
Let’s WORK! 🚀

1. Ankle Wipers
2. Banded Hip Activation
3. Lunge Wall Arm Complex

Ankle Wipers

-Select a mini resistance band suitable for you
-Wrap the mini band around your ankles
-Focusing on 1 leg at a time - begin lifting your leg & touching your foot at each cone
-Forward, Lateral, Reverse = 1 rep
-Perform on both legs

Banded Hip Activation

- Begin in a lunge position with outside knee away from the wall
-Bring inside arm up & over & return back to starting position
-Swing outside arm across the body & then return to position
-Perform on both legs

Lunge Wall Arm Complex

Mobilization & Activation #1

-Begin rhythmically jumping while remaining on the balls of your feet
-Do not bend excessively at the knee or hip
-Focus on being springy

Pogo Jumps

-Begin in a standing position 
-Jump on to an elevated surface or Plyo box & land on two feet
-Stick & hold the landing for 2-3 seconds
-Do not bend passed 90° at the knees when landing

Box Jump

-Begin drill on one leg
-Jump vertically off of one leg & land on two
-Stick & hold landing for 2-3 seconds 
-Perform 3 sets on each leg

Single Leg Vertical Jump

-Select a dumbbell weight that is suitable for you
-Perform a squat at the tempo 4-1-1
-4 seconds on the way down, 1 second pause at the bottom,1 second drive up

Goblet Squat

-Select dumbbell weights that are suitable for you
-Elevate your back leg & squat down into position
-Perform at a 4-1-1 tempo
-4 seconds on the way down, 1 second pause, 1 second drive up
-Do not collapse past 90° angles at the knee
-Perform on both legs

Bulgarian Split Squat

-Anchor & secure your feet to something
-Begin on your knees & slowly release your body to the ground
-Once your body reaches the ground, come back up into starting position & repeat

Eccentric Nordic Curl

-Position yourself with your butt against a wall
-Walk your feet away from the wall (Note - the further your feet are away from the wall, the harder it will be. The closer your feet are to the wall, the easier it will be. 
-Flex your foot & toes towards your shin
-Perform at a 4-1-1 tempo

Wall Toe Raise

-Begin in a standing position & secure your balance by holding on to something
-Contract your muscles & come up on to your toes
-Slowly bring yourself back into starting position 
-Perform a 4-1-1 tempo

Calf Raise

-Begin with your forearms & feet planted on the ground
-Keep your spine in neutral position
-Engage core & hold

Forearm Plank

-Begin on one side with your forearm & feet planted on the ground
-Hold position

Side Plank

Lie on your back 6 inches away from the wall. Place your hands against the wall & press. Bring both knees up towards your chest (keep knees at 90°). Keep your elbows pointed towards the sky & lower back flat on the ground. Exhale & begin lowering one leg at a time very slowly. Inhale when you bring your knee back up.

Phase 1 - Week 1 - Day 1

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