Proof Athletic

Basketball
Coach
Mike Brungardt

Prepares athlete for more advance lifting. Skipping steps will never get you where you want to be. Establishing the proper base allows the athlete to achieve their full potential.

Features
3 sessions per week
Must use App app to view and log training
Program Training
$15
Get Women's Basketball Prep
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Sample Week
Week 1 of 4-week program
Sunday
Women's Basketball Prep: Week 1 Day 1

A1

Jump Rope 2 Foot Bounce YST

1 x 1:00

A2

Jump Rope 2 Feet Lateral Bounce YST

1 x 1:00

A3

Jump Rope Jogging YST

1 x 1:00

B1

Band Squat YST

1 x 20

B2

Front Squat

1 x 12

B3

RDL

1 x 10

B4

Leg Curl YST

1 x 15

B5

Single Leg Extension YST

1 x 10

B6

Single Leg Calf Raise

1 x 20

C1

Incline DB Press YST

1 x 15

C2

Lat Pulldown YST

1 x 15

C3

Seated DB Shoulder Press

1 x 15

C4

Barbell Shrug

1 x 15

C5

Upright Row Barbell YST

1 x 12

C6

Lateral Raise YST

1 x 10

C7

Tricep Pushdown YST

1 x 10

C8

DB Curls YST

1 x 10

D1

Reverse Crunch YST

1 x 15

D2

Cross Crunch YST

1 x 15

D3

Crunch Reach YST

1 x 15

D4

Back Extension YST

1 x 10

E

Static Stretch Routine

1 x 0:30

Tuesday
Women's Basketball Prep: Week 1 Day 3

A1

Jump Rope Jogging YST

1 x 1:00

A2

Jump Rope Skier YST

1 x 1:00

A3

Jump Rope High Knees

1 x 1:00

B1

Band Squat YST

1 x 20

B2

Leg Curl YST

1 x 10

C1

Bench Press YST

1 x 15

C2

Seated Row YST

1 x 15

C3

Lateral Raise YST

1 x 15

C4

Post Delt Raise

15, 12

C5

DB Tricep Extension YST

1 x 15

C6

DB Curls YST

15, 12

D1

Reverse Crunch

1 x 10

D2

Reach Cross Crunch YST

1 x 10

D3

Crunch Reach YST

1 x 15

D4

Reverse Hyperextension

1 x 10

E

Static Stretch Routine

1 x 0:30

Thursday
Women's Basketball Prep: Week 1 Day 5

A1

Jump Rope 2 Foot Bounce YST

1 x 1:00

A2

Jump Rope 2 Feet Lateral Bounce YST

1 x 1:00

A3

Jump Rope Jogging YST

1 x 1:00

B1

Band Squat YST

1 x 20

B2

Back Squat

1 x 15

B3

RDL

1 x 10

B4

Leg Curl YST

15, 12

B5

Single Leg Extension YST

1 x 10

B6

Single Leg Calf Raise

1 x 20

C1

Incline DB Press YST

1 x 15

C2

Lat Pulldown YST

1 x 15

C3

Seated DB Shoulder Press

1 x 15

C4

Barbell Shrug

1 x 15

C5

Upright Row Barbell YST

1 x 12

C6

Lateral Raise YST

1 x 10

C7

Tricep Pushdown YST

1 x 10

C8

DB Curls YST

1 x 10

D1

Reverse Crunch YST

1 x 15

D2

Cross Crunch YST

1 x 10

D3

Crunch Reach YST

1 x 15

D4

Back Extension YST

1 x 10

E

Static Stretch Routine

1 x 0:30

Coach
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