Name: Playbook - Mason Vires - Speed & Agility Circuit 💨
Uploaded: 2022-08-12T19:52:16.100Z
Duration: 60 min
Description: Speed & Agility Circuit 💨

This speed & agility circuit contains 7 movements that will help increase your speed and explosiveness. 

Movements:
Resistance Back Ski Variation
Scissor Box Jump K.B. Switches
Misdirection Ball Slams
Resisted Sled Pull D-Slides
Resisted Back Pedal Bursts
Single Leg Lateral Jump & Sticks
Lunging Box Jumps

Variation: Resistance Band Ski-Machine 
Sets: 4 Reps: 30 Seconds
A great alternative if your gym doesn’t have a ski machine.

Resistance Band Ski-Machine Variation

Variation: Kettle-Bell Scissor Jumps
Sets: 4 Reps: 18 (9/9 Each Leg)
Kettle-Bell will vary amount of reps, don’t use too much weight otherwise you won’t be as explosive off the ground.

Kettle-Bell Scissor Jumps

Variation: Misdirection Ball Slam Burn-Outs
Sets: 4 Reps: 12 (6/6 Each Direction)
100% Burn-Out

Misdirection Ball Slam Burn-Outs

Variation: Misdirection Ball Slam Burn-Outs
Sets: 4 Reps: 20 Yard Repeats = 40 Yard

Resisted Sled-Pull Defensive Steps

Variation: Resisted Back Pedal Bursts
Sets: 4 Reps: 8

Resisted Back Pedal Bursts

Variation: Single Leg Lateral Jump & Sticks
Sets: 4 Reps: 12 (6/6 Per Leg)

Single Leg Lateral Jump & Sticks

Variation: Lunging Box Jumps
5 High Step Lunges - Box Jump
Sets: 4 Reps: 8

Lunging Box Jumps

Speed & Agility Circuit 💨

I don’t normally write these reviews but I gotta give credit where credit is due. After a week of consistently following your workouts, last night I pleasantly surprised myself and had one of the best basketball session in a very long time.

Gerome

Thanks my man trying to get back in it…basketball season in full…being a basketball coach I want to stay up on my game so thanks for the help!!!

Speed & Agility Circuit 💨

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