Name: Playbook - Jalen Williams - Week1 Day1
Uploaded: 2023-05-20T00:54:18.349Z
Duration: 75 min
Description: Week1 Day1

- Jump rope with the rope passing under your feet once each jump

Jump rope (2feet)

skip rope (1foot)

single leg multi directional hops

level 1 plyos (progressed)

24inch box

1st set RIGHT LEFT
2nd set LEFT RIGHT

depth jumps (2feet)

12inch box

1st set LEFT LEG
2nd set RIGHT LEG

depth jumps (1foot)

start body weight before adding weight

12 inch box laterally punch floor and get back on box

2sets of 10 each leg

lateral skater box jabs

-30% of squat max per leg
MOVE BAR FAST !!

Barbell Bulgarian split squats

60% of power clean max 

- Start with feet hip width apart 
- Clean barbell to shoulders
- Lower back down and repeat

Power Cleans

2x 7 reps each leg bodyweight then progress to dumbell weight

step up jumps

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

one of the best lower body exercises as well as cardio. works entire lower body from the arches of feet to glutes and core. 

progress up to 80% bodyweight but be sure to handle lower weight before progressing to higher weight always. be smart

first set can be a slow methodical push to prepare body for the resistance but sets after can be aggressive and explosive to train acceleration and 1 leg jumping

Week1 Day1

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