Name: Playbook - Brad Becca - Phase 1 - Week 2 - Day 3
Uploaded: 2021-07-02T00:59:01.252Z
Duration: 60 min
Description: Phase 1 - Week 2 - Day 3

Shawn

👉🏽 Welcome to Week 2 - Day 3 of Jump Man! Tag me in your workout videos! 
Let’s WORK! 🚀

1. Single Leg Alphabet Drill
2. 90/90 Complex
3. Pec Stretch

Balance on 1 leg & extend the opposite leg out in front. Keeping the extended leg straight, continue to draw out the ABC’s. Try to get from A-Z without losing balance. Perform on both legs.

Single Leg Alphabet Drill

Position yourself on the ground with your knees at 90° angles. While keeping 1 hand flat on the ground dynamically stretch forward with the opposite arm for 3 reps in front of following areas (knee, shin, foot). Repeat on the other leg.

90/90 Reach

Pec Stretch

Mobilization & Activation #3

-Begin on an elevated surface 
-Step off of the elevated surface
-Absorb the landing & immediately perform a vertical jump
-Stick & hold landing

Depth Jump

-Select a weight that is suitable for you 
-Begin with the dumbbells to your sides
-Rapidly lift your feet off of the ground, release your body, & catch yourself 
-Do not collapse past 90° at the knee & ankle

Weighted Squat Drop

-Squat down & pause at the bottom of your squat! (feet should width apart, feet pointed straight ahead, do now collapse past 90° at the knee)
-Perform rapid oscillations (mini pulsing jumps) as quickly as possible

Oscillating Squats

-Select a weight that is suitable for you
-Perform a squat jump
-Do not collapse below 90° at the knees

Weighted Squat Jumps

-Begin in a lunge position
-Jump into the air, switch, & land in opposite lunge stance
-Repeat

Lunge Jumps

Single Leg Goblet Box Squat

-Select dumbbells that are suitable for you
-Begin on one leg & initiate a hinge movement - slowly lowering the weights to the ground
-Bring yourself back up & drive the knee
-Perform 2 sets on each leg

Single Leg RDL

-Select a weight that is suitable for you
-Position a box or elevated surface in front of you
-Step up onto the box or surface with one leg
-Repeat with alternate leg

Weighted Box Step up

-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

Medicine Ball Sit-up Complex

Medicine Ball Twist

Core Circuit #3

Phase 1 - Week 2 - Day 3

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 3

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