Proof Athletic
Features
3 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 Carioka YST
1 x 1:00
A3
Jump Rope Zig Zag YST
1 x 1:00
B1
Hang Clean Pull YST
1 x 8
B2
Hang Clean YST
5, 3, 3 @ 70, 75, 80 %
B3
Plyo Speed Skate YST
3 x 10
B4
Jerk YST
5, 3, 3 @ 70, 75, 75 %
B5
Med Ball Baseball Hit YST
8, 6, 4
C1
Back Squat YST
8, 5, 3 @ 70, 75, 80 %
C2
Agility 3 Hurdle Weave YST
3 x 15
C3
RDL
8, 5, 3 @ 65, 70, 75 %
C4
Band Side Shuffle Proof
1 x 30
D1
Bench Press YST
8, 5, 3 @ 70, 75, 80 %
D2
Lat Pulldown YST
8, 5, 5
D3
Overhead Internal Rotation
1 x 15
D4
Overhead External Rotation
1 x 15
D5
Nose Crunchers Yst
1 x 10
D6
DB Hammers Yst
1 x 10
E1
Hanging Leg Raise
3 x 10
E2
Med Ball Rotational Toss Facing YST
1 x 20
E3
Crunch Reach YST
50, 40, 30
E4
Back Extension YST
1 x 15
F
Static Stretch Routine
1 x 0:30
A1
Jump Rope 2 Feet Lateral Bounce YST
1 x 1:00
A2
Jump Rope Scissor YST
1 x 1:00
A3
Jump Rope 1 Leg Hop YST
1 x 1:00
B1
Internal Rotation YST
1 x 15
B2
External Rotation YST
15, 12
C1
1 Arm DB Snatch YST
5, 3, 3
C2
Plyo Power Skips
3 x 30
C3
Push Press YST
5, 3, 3 @ 70, 75, 80 %
C4
Med Ball Squat and Toss YST
10, 8, 6
D1
Barbell Lunge
1 x 8
D2
Agility Lateral/Sprint/Lateral Sprint YST
3 x 1
D3
Leg Curl YST
10, 8
E1
Bench Press YST
8, 5, 3 @ 70, 80, 80 lb
E2
Lat Pulldown YST
8, 5, 5
E3
Post Delt Raise
8, 6, 6
E4
Nose Crunchers Yst
8, 6, 6
E5
Hammer Curl
8, 6, 6
F1
Plank Hip Drop
1 x 20
F2
Side Plank Hip Drops
1 x 15
F3
Med Ball Front Slams YST
1 x 30
F4
Physio Ball Back Rotation YST
1 x 10
G
Static Stretch Routine
1 x 0:30
H
A1
Jump Rope 2 Foot Bounce YST
1 x 1:00
A2
Jump Rope Carioka YST
1 x 1:00
A3
Jump Rope Zig Zag YST
1 x 1:00
B1
Hang Clean Pull YST
1 x 8
B2
Hang Clean YST
5, 3, 3 @ 70, 75, 75 %
B3
Plyo Speed Skate YST
3 x 10
B4
Jerk YST
5, 3, 3 @ 70, 75, 75 %
B5
Med Ball Baseball Hit YST
8, 6, 4
C1
Front Squat
8, 5, 5
C2
Agility 3 Hurdle Weave YST
3 x 15
C3
Leg Curl YST
8, 6, 6
D1
Incline DB Press YST
8, 5, 5
D2
Lat Pulldown YST
8, 5, 5
D3
Lateral Raise YST
1 x 10
D4
Tricep Pushdown YST
1 x 10
D5
DB Curls YST
1 x 10
E
Static Stretch Routine
1 x 0:30
F1
Hanging Leg Raise
15, 12, 10
F2
Crunch Reach YST
50, 40, 30
F3
Med Ball Rotational Toss Facing YST
1 x 20
F4
Physio Ball Donkey Kicks
1 x 15
