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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	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 we provide services in Functional Sport Performance, General fitness, Rehabilitation, Nutrition, and various Challenges. We provide in-person training and online training through our Body by G24 App.

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