Purchase Plan

Total cost: $220.00

In-season: Dynamic Explosion, Week 1-6

16 Week Program

Why Purchase

Phase I: Dynamic Explosion

Purchase Plan

Total cost: $220.00

In-season: Dynamic Explosion, Week 1-6

16 Week Program

In-season: Dynamic Explosion, Week 1-6

16 Week Program

Why Purchase

Phase I: Dynamic Explosion

Day 1
Day 2
Day 3
Day 4

Phase I: Dynamic Explosion, Day 1 of week 1

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	Exercise	Sets	Distance	Reps	Weight
	BBG24: DYNAMIC WARM UP, GENERAL 1	BBG24: DYNAMIC WARM UP, GENERAL 1 2 sets, 00:00:30	2	00:00:30		--:--
	BBG24: Lateral hip hurdles, 1	BBG24: Lateral hip hurdles, 1 1 sets, 10 reps, 00:30 rest	1		10	00:30
Keep your hips square, do not get sloppy. Make sure all of your movement is clean and intentional.
	Jump Rope Calves / Beginner	Jump Rope 1 sets, 00:10:00, 03:00 rest	1	00:10:00		03:00
Jump rope for a minimum of 5 minutes of or a maximum of 10 minutes. You can break up in 1-2 minute intervals with a 10 second break in-between each set.
	-- --	Knee Tucks 3 sets, 20 reps, 00:30 rest	3		20	00:30
You should try and explode up as much as possible engaging your core trying to tuck your knees as close to your chest as possible in the air.
	-- --	Traditional Calf Raise 3 sets, 20 reps, 00:10 rest	3		20	00:10
	-- --	Calf raise (pigeon stance) 3 sets, 20 reps, 00:10 rest	3		20	00:10
	-- --	Calf raise (duck stance) 3 sets, 20 reps, 00:10 rest	3		20	00:10
	-- --	Toe Taps 3 sets, 20 reps, 00:30 rest	3		20	00:30
	-- --	Explosive Hops 3 sets, 20 reps, 00:30 rest	3		20	00:30
	-- --	Squat Hops 4 sets, 15 reps, 00:30 rest	4		15	00:30
	-- --	Wall Sit 3 sets, 00:01:00, 00:30 rest	3	00:01:00		00:30
Find a wall or other sturdy object that you can perform this exercise on.
	-- --	Strengthening Shin/Ankle Routine 3 sets, 10 reps, 00:30 rest	3		10	00:30

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Workout Plan Summary

Phase I Dynamic Explosion When performing the following exercises it is advised to be on a soft surface. For example if you do not have access to a padded gym floor you can try doing on an indoor basketball court, padded mat, or on the grass. Basic equipment needed: 1. A set of powerband 2. A... more

Phase I Dynamic Explosion

When performing the following exercises it is advised to be on a soft surface. For example if you do not have access to a padded gym floor you can try doing on an indoor basketball court, padded mat, or on the grass.

Basic equipment needed:
1. A set of powerband
2. A set of mini bands
3. A sturdy object like a step, chair, or bench

Phase I: Dynamic Explosion, Day 2 of week 1

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	Exercise	Sets	Distance	Reps	Weight
	BBG24: DYNAMIC WARM UP, GENERAL 1	BBG24: DYNAMIC WARM UP, GENERAL 1 2 sets, 00:00:30, 00:30 rest	2	00:00:30		00:30
	BBG24: Lateral hip hurdles, 1	BBG24: Lateral hip hurdles, 1 1 sets, 10 reps	1		10	--:--
Keep your hips square, do not get sloppy. Make sure all of your movement is clean and intentional.
	Jump Rope Calves / Beginner	Jump Rope 1 sets, 00:10:00, 03:00 rest	1	00:10:00		03:00
Complete a minimum of 5 minutes of jump rope or a maximum of 10 minutes.
	-- --	Knee Tucks 3 sets, 20 reps, 00:30 rest	3		20	00:30
	-- --	Traditional Calf Raise 3 sets, 20 reps, 00:10 rest	3		20	00:10
	-- --	Calf raise (pigeon stance) 3 sets, 20 reps, 00:10 rest	3		20	00:10
	-- --	Calf raise (duck stance) 3 sets, 20 reps, 00:10 rest	3		20	00:10
	-- --	Toe Taps 3 sets, 20 reps, 00:30 rest	3		20	00:30
	-- --	Explosive Hops 3 sets, 20 reps, 00:30 rest	3		20	00:30
	-- --	Squat Hops 4 sets, 15 reps, 00:30 rest	4		15	00:30
	-- --	Wall Sit 3 sets, 00:01:00, 00:30 rest	3	00:01:00		00:30
	-- --	IT Band Stretch 3 sets, 00:01:00, 00:15 rest	3	00:01:00		00:15
	-- --	Pigeon Stretch 3 sets, 00:01:00, 00:15 rest	3	00:01:00		00:15

normal
superset
alternate
circuit

Workout Plan Summary

Phase I Dynamic Explosion

Basic equipment needed:
1. A set of powerband
2. A set of mini bands
3. A sturdy object like a step, chair, or bench

Phase I: Dynamic Explosion, Day 3 of week 1

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	Exercise	Sets	Distance	Reps	Weight
	BBG24: DYNAMIC WARM UP, GENERAL 1	BBG24: DYNAMIC WARM UP, GENERAL 1 2 sets, 00:00:30, 00:30 rest	2	00:00:30		00:30
	BBG24: Lateral hip hurdles, 1	BBG24: Lateral hip hurdles, 1 1 sets, 10 reps	1		10	--:--
Keep your hips square, do not get sloppy. Make sure all of your movement is clean and intentional.
	Jump Rope Calves / Beginner	Jump Rope 1 sets, 00:10:00, 03:00 rest	1	00:10:00		03:00
Complete a minimum of 5 minutes of jump rope or a maximum of 10 minutes.
	-- --	Knee Tucks 3 sets, 20 reps, 00:30 rest	3		20	00:30
	-- --	Traditional Calf Raise 3 sets, 20 reps, 00:10 rest	3		20	00:10
	-- --	Calf raise (pigeon stance) 3 sets, 20 reps, 00:10 rest	3		20	00:10
	-- --	Calf raise (duck stance) 3 sets, 20 reps, 00:10 rest	3		20	00:10
	-- --	Toe Taps 3 sets, 20 reps, 00:30 rest	3		20	00:30
	-- --	Explosive Hops 3 sets, 20 reps, 00:30 rest	3		20	00:30
	-- --	Squat Hops 4 sets, 15 reps, 00:30 rest	4		15	00:30
	-- --	Wall Sit 3 sets, 00:01:00, 00:30 rest	3	00:01:00		00:30
	-- --	Ankle and shin stretch 3 sets, 00:00:30, 00:15 rest	3	00:00:30		00:15
	-- --	Piriformis Stretch 2 sets, 00:00:30, 00:15 rest	2	00:00:30	--	00:15
	-- --	Plantar fascia stretch 2 sets, 00:01:00, 00:30 rest	2	00:01:00		00:30

normal
superset
alternate
circuit

Workout Plan Summary

Phase I Dynamic Explosion

Basic equipment needed:
1. A set of powerband
2. A set of mini bands
3. A sturdy object like a step, chair, or bench

Phase I: Dynamic Explosion, Day 4 of week 1

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Workout Plan Logging

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	Exercise	Sets
	BBG24: DYNAMIC WARM UP, GENERAL 1	--
	BBG24: Lateral hip hurdles, 1	--
Keep your hips square, do not get sloppy. Make sure all of your movement is clean and intentional.
	Jump Rope Calves / Beginner	--
Complete a minimum of 5 minutes of jump rope or a maximum of 10 minutes.
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--

normal
superset
alternate
circuit

Workout Plan Summary

Phase I Dynamic Explosion

Basic equipment needed:
1. A set of powerband
2. A set of mini bands
3. A sturdy object like a step, chair, or bench

Purchase Plan

Total cost: $220.00

About Body

Body By G24

At Body by G24 our unconventional approach to training is designed to enhance speed, balance, power, and control. Our methods cultivate longevity while performing functional athletic movements that increase durability.

In-season: Dynamic Explosion, Week 1-6

16 Week Program

Why Purchase

In-season: Dynamic Explosion, Week 1-6

16 Week Program

In-season: Dynamic Explosion, Week 1-6

16 Week Program

Why Purchase

Workout Plan Navigation

Phase I: Dynamic Explosion, Day 1 of week 1

Workout Plan Includes:

Workout Plan Summary

Phase I: Dynamic Explosion, Day 2 of week 1

Workout Plan Includes:

Workout Plan Summary

Phase I: Dynamic Explosion, Day 3 of week 1

Workout Plan Includes:

Workout Plan Summary

Phase I: Dynamic Explosion, Day 4 of week 1

Workout Plan Includes:

Workout Plan Summary

About Body