Part 2 of the Space Jam routine. Remember, you should still have your days for squats, deads, and presses...these are additional leg and core work routines to give you that extra bounce.
1)Banded Hip Thrusters
(Full extension in the hips with a 2 second pause at the top)
20 reps X 3 sets
2)Banded High Knee Drives in plank position
(Do both straight and out to the side knee drives)
10 each side X 3 sets
3)Lunge switch, step-up, knee ups!
(FORM, FORM, FORM is the key!)
10 each leg X 3 sets
4)Kneeling jump to a single leg landing EXPLODING INTO a 1,2 step gather and single leg jump!
(Watch the clip, resistance band optional, focus on explosiveness and correct footwork)
5 each side X 3 sets
5)Weighted Depth Drops w/ 2 second pause
(The key is absorb the landing and weight safely and strongly in squat position, pick a height that is safe for you!)
5 reps X 3 sets
6)Tip Toe Farmer Carry
(Go heavy as you can handle and stay on those toes working the calf and stabilizers)
7)Explosive Reverse Med Ball Toss.
(Work on using each side evenly in the toss and full extension in the toss!)
10 reps X 3 sets
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