Week 1, Day 1: Phase 1: Build The Base- Lower Body Workout Date: ‘Total Werkout Tim Plan Recommendations Let’sbuld the base! This phase is essential forfong term athletic develooment. Keepin mind, if you havent been exercising intersely an @ consistent basis ‘10% ta this program, you may need te start bodvieight on every exercze and/or cut back on set, Listen to your Body and tain according to your curent ‘test level Remember to cick "eee notes and alternative exercises” rear he top. Some exercces have “alternative exercges” that can be done you dont have the fequinment tor a particular exercise Py attention to the circuits hignighted in blue! If R's highlighted in blue trat means you'll pe-form the exercizes consecutivly~ie TKE Partial Squat, move Evaigntinte Shou der Elevate Hig ridge, then move straight nta Spit Seance crave Sete the exereze iz NOV nghighted. and e's et graynmnice thot fexerece shoule be performed by tsell-A greyiwhite block does not mean tack la superset or crcut, IMPORTANT note: You wil be using a modified version ofthe 2 rep rule. This means that on strength exercises you should choose a weight that bongs you ‘win 2 reps of faure 50 he exercise caled for 10'eps, but hen you get done wih Lve set you fe! The yOu could Have done 12 the Ue welt rvDab1y {eg ight and we oud go heavier Alot ote exercises In his pase ore momet'c hols, so judge based on fatigue. I the difleulty Isles than a 7 on a scale ‘617-10 you may need to add welght-On the ose lating squats, we should get 9 ood burs the legs/gutes but fm nal tee Conce'ned wih ceachieg failure because this Is more about teaching your body hew to cortractelax appropriately and teach eaty acecleraton out othe bottom of the squat Remember, Me sever sacrifice ou form for mare weight! ‘igo, me NEVER push past tachnicalfallure. This means that the weights so heavy that yeur form breaks down, stop the exercise. There sno benefitto ‘ompleting repetitions witn peor form Keep in mind thet vertical jump traning is NOT endurance training, hich means you don't need to rush your sets. Use the ret me tool onthe app or en your opasten if your est time sup 34d you STILL fea fatigued take 3 Hite longer bres IF ANY exeicise causes pai (other than normal muscie fetgue) try to nd another alternative or skip the exercise Completely Ifyou are unsure ef your form ASK ‘orreip rm a qualfieawainer so tat you cen injure yours, Each time you complete ths workouts try to increase the weight used. Gattng stronger is ALL about progressive evericad olf you stay at the some waight for tho full phase you want get etranger. For strength workouts ALWAYS tack your workoucs en the app OR grint out and bing to the ayn. You shoukd never fa weight without lt belng tracked This ‘way the neat lime you oo this workout you'll knew what weight Louse to ensure proper picgression Berek Sets [ Reps [ weight | pistance [Time [Rest ates [Baty Gversowririoum Doce RGTCe 7 oT [roam Roler Greuit 7 (00:00:25| = mi] 1bynamic Warmup yoy i [rce Fart sauat Pane Ted Fertarm each ade ‘superset Shoulder Hevated Brags WSTch rand PAT as vain] split Stance Groove Set 7 [00:00:30] 1:00 mil Perfarm each ae [atornating Anite rap 7 ‘00:00-75] “100 mf 00:00:35 Standing Vertes Tora {Te Tam pusickcararat Dat I 00-mn|Partarn auch Bae foscliating Squat or- Cable Pull Trough 3 1.00 mal IKFESS iso Fld Reps 34 100 mn] INyparextansien Hold Pate Drop fa 100 mn] fone Lea Functional Calf Raise 3] 30 sec[Perarm each ade Seven Eleven Breathing 7] B0390] ——— mi] Static Sereteh al ‘00:00.15| == min] (Stal Member Not ‘Foam Roller Circult (Foam rang r ether clf massage tachngus are aptenal bt | strongly advice doing it pricr to your dynamic warmup ts increase range of motion "FRE Partial Squat |iryou don'thave the bard, do the same partial squat exercise without the band, Any super band should work for this exercise. | use a black superband (2 ach jnath fom petformbetier com, ‘Shoulder Elevated Bridge March or Band Pull {rou have two cnalcas fer ths exercise. You can choote the Sheuldar Elavatod Bridge March, er the Band Kneeling Pull Thicugh (altermative exercise) [Alternating Ania Wap (Ge: through a minimum of sets here f you have the time and eneray increase to sets. ‘Standing Vertical Jump, (coc tncough a minimum of 2 cet: hers if you hava the time and energy increase 3 cats. Alm fr 6 caps minimum. If you have the tne and enargy you can (408 reps per set. (Geclliating Squat -Or Cable Pull Through {perform the oscilating squat you're knees are heathy. you have any type af knee pain, choose the altemative exercise “Cable Pull Through to train more {through the hip whichis ess stress onthe knees.