Proof Athletic
You can’t skip steps. PROOF’s off-season training block will make you more athletic, step-by-step. The program will build new levels of strength and power. This is the time of the year when you can make your biggest leaps in strength and power. Our off-season program will transform your body into an athletic powerhouse. PROOF’s off-season program will make you stronger, faster, more explosive, and more agile. The training phases will also make you injury resistant, improving both the mobility and stability of all your joints and build an unbreakable core.
Features3 sessions per week
Must use App app to view and log training
Program Training
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
Back Squat
1 x 15
B2
RDL
1 x 10
B3
Leg Curl YST
1 x 15
B4
Single Leg Extension YST
1 x 10
B5
Single Leg Calf Raise
1 x 20
B6
Band Use Instruction Proof
B7
Band Glute Minimus Proof
1 x 30
C1
Incline DB Press YST
15, 12
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
Internal Rotation YST
1 x 15
D2
External Rotation YST
1 x 15
D3
Overhead Internal Rotation
1 x 15
D4
Overhead External Rotation
1 x 15
E1
Reverse Crunch YST
1 x 15
E2
Cross Crunch YST
1 x 10
E3
Crunch Reach YST
1 x 15
E4
Back Extension YST
1 x 10
F
Static Stretch Routine
1 x 0:30
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
Front Squat
1 x 10
B2
Leg Curl YST
1 x 10
B3
Band Use Instruction Proof
B4
Band 3 Way Hip Proof
1 x 30
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
1 x 15
C5
DB Tricep Extension YST
1 x 15
C6
DB Curls YST
1 x 15
D1
Internal Rotation YST
1 x 15
D2
External Rotation YST
1 x 15
D3
Overhead Internal Rotation
1 x 15
D4
Overhead External Rotation
1 x 15
E1
Reverse Crunch
1 x 15
E2
Reach Cross Crunch YST
1 x 10
E3
Crunch Reach YST
1 x 15
E4
Reverse Hyperextension
1 x 10
F
Static Stretch Routine
1 x 0:30
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
Barbell Lunge
1 x 10
B2
RDL
1 x 10
B3
Leg Curl YST
1 x 15
B4
Single Leg Extension YST
1 x 10
B5
Single Leg Calf Raise
1 x 20
B6
Band Use Instruction Proof
B7
Band Glute Minimus Proof
1 x 30
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
Internal Rotation YST
1 x 15
D2
External Rotation YST
1 x 15
D3
Overhead Internal Rotation
1 x 15
D4
Overhead External Rotation
1 x 15
E1
Reverse Crunch YST
1 x 15
E2
Cross Crunch YST
1 x 10
E3
Crunch Reach YST
1 x 15
E4
Back Extension YST
1 x 10
F
Static Stretch Routine
1 x 0:30
