Name: Playbook - Brad Becca - Phase 1 - Week 3 - Day 4
Uploaded: 2021-07-02T01:00:27.733Z
Duration: 60 min
Description: Phase 1 - Week 3 - Day 4

👉🏽 Welcome to Week 3 - Day 4 of Jump Man! Tag me in your workout videos! 
Let’s WORK! 🚀

Prone Swimmer

-Find a resistance band that is suitable for you
-Grip the resistance band slightly wider than shoulders
-Pull the band apart

Band Pull Aparts

Mobilization & Activation #4

-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

-Use a med ball that’s suitable weight 
-Underhand toss the med ball as high as possible
-Be explosive

Underhand Med Ball Toss

-Stand on top of an elevated surface with a medicine ball in hand
-Step off of the elevated surface, absorb the landing & underhand toss the medicine ball up as high as you possibly can

Rebound Underhand Med Ball Toss

-Select dumbbells that are suitable for you
-Perform at a tempo of 4-1-1
-4 seconds on the way down, 1 second pause at the bottom, 1 second push up

Dumbell Chest Press

-Perform at a tempo of 6-1-1
-6 seconds on the way down, 1 second pause at the bottom, 1 second pull-up

Pull-up

I - T - Y

Wall Handstand Hold

-Perform at a 4-1-1 tempo
-4 seconds on the way down, 1 second pause at the bottom, 1 second push up

Parallel Bar Dips

Foam Roll - Quads

Foam Roll - Adductors

Foam Roll - Calves

Foam Roll Circuit #1

Phase 1 - Week 3 - Day 4

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

Phase 1 - Week 1 - Day 1

Very good, I feel a lot of strenght in me

Phase 1 - Week 3 - Day 4

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