Name: Playbook - Brad Becca - Phase 1 - Week 3 - Day 2
Uploaded: 2021-07-02T00:59:51.198Z
Duration: 45 min
Description: Phase 1 - Week 3 - Day 2

👉🏽 Welcome to Week 3 - Day 2 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

Power Skips

Reactive Tuck Jumps

-Secure a band at a decent height to a device such as a weight rack 
-Position the band underneath the arm pit & begin in a high plank position 
-Perform explosive push-ups

Band Assisted Push-ups

Unilateral DB Snatch

Kettlebell Swings

-Select dumbbell weights suitable for you
-Position yourself sitting on a bench with the dumbbells overhead
-Perform at a 6-1-1 tempo
-6 seconds on the way down, 1 second pause at the bottom, 1 second drive up

OVHD Dumbell Press

-Perform at a tempo of 4-2-1
-4 seconds on the way down, 2 second pause at the top, 1 second pull up

Inverted Row

-Begin in a high plank position with you hands secure on the ground
-Lower your body slowly to the ground 
-Perform at a 4-1-1 tempo

Push-up

DB Bicep Curl

Hanging Knee Raise

Foam Roll - Piriformis

Foam Roll - IT Band

Foam Roll - Hamstring

Foam Roll Circuit #2

Phase 1 - Week 3 - Day 2

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

Phase 1 - Week 3 - Day 2

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