Proof Athletic
Features
3 sessions per week
Must use App app to view and log training
Program Training
A1
Warmup Knee Hugs YST
1 x 30
A2
Warmup Frankenstein YST
1 x 30
A3
Warmup Skips YST
1 x 30
A4
Lateral Slides
1 x 30
A5
Backward Run Warmup
1 x 30
B1
Agility Speed Ladder Forward/Back Shuffle YST
1 x 1
B2
Agility Speed Ladder Hip Twist
1 x 1
C1
Push Press YST
1 x 8
C2
Clean Pulls Mid Thigh Proof
1 x 8
C3
Hang Clean YST
1 x 8
D1
Back Squat YST
1 x 15
D2
Physioball Leg Curl
1 x 15
D3
Pushup YST
1 x 15
D4
Bent Over DB Row YST
1 x 15
D5
DB Shrugs YST
1 x 15
D6
Single Leg Calf Raise
1 x 20
E1
Plank Hip Drop
1 x 10
E2
Balance Front Reach YST
1 x 10
E3
Physio Ball Back Extension YST
1 x 10
F
Static Stretch Routine
1 x 0:30
G
A1
Jump Rope 1 Leg Hop YST
1 x 30
A2
Jump Rope 1 Leg Lateral Hop YST
1 x 30
A3
Jump Rope Ali Shuffle YST
1 x 60
B1
Agility Speed Ladder Carioka YST
1 x 1
B2
Agility Speed Ladder Crossover YST
1 x 1
C1
Hang Snatch
1 x 8
C2
Overhead Squat
1 x 8
C3
Jerk YST
1 x 8
D1
DB Lunge
1 x 12
D2
Physioball Leg Curl
1 x 15
D3
Pushup YST
1 x 15
D4
Pull-Up
1 x 8
D5
Upright Row Barbell YST
1 x 15
E1
Spiderman Plank
1 x 10
E2
Balance Back Reach YST
1 x 10
E3
Physio Ball Back Rotation YST
1 x 5
F
Static Stretch Routine
1 x 0:30
G
H
A1
Body Weight Walking Lunges
1 x 30
A2
Plyo Speed Skate Bounding YST
1 x 30
A3
High Knees In Place
1 x 30
A4
Warmup Butt Kicks YST
1 x 30
A5
Carioka
1 x 30
B1
Agility Speed Ladder Hop Scotch YST
1 x 1
B2
Agility Speed Ladder Backward Crossover YST
1 x 1
C1
Power Clean YST
1 x 5
C2
Front Squat
1 x 8
C3
RDL
1 x 8
D1
Side Squat
1 x 12
D2
Physioball Leg Curl
1 x 15
D3
Pushup YST
1 x 15
D4
Bent Over Barbell Row YST
1 x 12
D5
Single Leg Calf Raise
1 x 20
E1
Back Plank with Leg Raise
1 x 10
E2
Balance 3 Way Reach YST
1 x 10
E3
Physio Ball Donkey Kicks
1 x 10
F
Static Stretch Routine
1 x 0:30
G
