Name: Playbook - Brad Becca - Phase 1 - Week 2 - Day 1
Uploaded: 2021-07-02T00:58:20.482Z
Duration: 60 min
Description: Phase 1 - Week 2 - Day 1

Shawn

👉🏽 Welcome to Week 2 - 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

-Begin in an exaggerated lunge position
-Reach overhead & laterally 
-Hold stretch 
-Perform on both sides

Hip Flexor Arm Reach

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 rhythmically hopping on one leg 
-Maintain slight bend at the knee 
-Stay springy
-Perform 2 sets on each leg

Single Leg Pogo Jumps

Box Jump

-Select a weight that is suitable for you 
-Begin with the dumbbells to your sides in front of an elevated surface of Plyo box
-Slowly load into position & jump up on to the box
-Stick & hold landing for 2-3 seconds

Weighted Box Jump

-Begin drill on one leg
-Jump vertically off of one leg & land on two
-Stick & hold landing for 2-3 seconds 
-Perform on other leg
-Perform 1 set each leg

Single Leg Vertical Jump

-Select a dumbbell weight that is suitable for you
-Perform a squat at the tempo 5-1-1
-5 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
-Tempo 4-1-1

Eccentric Nordic Curl

-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

-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

1. Sprinter Sit-ups
2. Side Plank
3. Dead Bug Complex

-Begin lying on your back with lower back flat on the ground 
-Drive one knee up towards your chest while simultaneously using opposite arm to assist
-Repeat using opposite limbs

Sprinter Sit-ups

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

Side Plank

-Begin lying on your back with arms pointed towards the sky & knees bent at 90°
-Slowly lower one arm & opposite leg simultaneously
-Keep lower back flat on ground
-Bring arm & opposite leg back up to starting position 
-Repeat using opposite limbs

Dead Bug Complex

Core Circuit #1

Phase 1 - Week 2 - Day 1

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

Phase 1 - Week 2 - Day 1

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