[[{"exerciseName":"Legs 5","exerciseNotes":"- Pick light weight to start to get the motion down; 8 reps each side alternating; 16 reps total","sets":4,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"20","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"20","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"20","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"20","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65d493786e904c7186393b7a","workoutExerciseItemID":"65d493786e904c7186393b7a","workoutExerciseFullName":"Legs 5"}],[{"exerciseName":"Balance 1","exerciseNotes":"- Focus on body control; No need to rush this one.","sets":4,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"200","exerciseRestMinutes":"","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"200","exerciseRestMinutes":"","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"200","exerciseRestMinutes":"","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"200","exerciseRestMinutes":"","loadAmount":""}],"guideID":"65d48ff8ca4607508bc2050c","workoutExerciseItemID":"65d48ff8ca4607508bc2050c","workoutExerciseFullName":"Balance 1"}],[{"exerciseName":"Power 4","exerciseNotes":"- Don't rush the reps; Reset between each one; make sure the knees are slightly flexed when the ball is at the top, so that you give yourself enough leverage to push off the ground","sets":4,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"200","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"200","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"200","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"200","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65d497f0b7a79454071e6112","workoutExerciseItemID":"65d497f0b7a79454071e6112","workoutExerciseFullName":"Power 4"}],[{"exerciseName":"Power 9","exerciseNotes":"- 10 reps each side: focus on good posture; SPEED!! Focus on quick transitions and posting up on that lead leg.","sets":4,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65d4988297090d6cb66bded3","workoutExerciseItemID":"65d4988297090d6cb66bded3","workoutExerciseFullName":"Power 9"}],[{"exerciseName":"Core 2","exerciseNotes":"- Focus on keeping the low back on the ground at all times; 20 reps total, alternating 10 each side.","sets":4,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65d492b98771d86894bd6651","workoutExerciseItemID":"65d492b98771d86894bd6651","workoutExerciseFullName":"Core 2"}],[{"exerciseName":"Power 2","exerciseNotes":"- Driver stance; Focus on shoulder tilt then slam the ball straight down; Make sure the hips drive away as you slam the ball down; Keep the head still and looking at the ground.","sets":4,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65d497cbd858b83c1e9c07bf","workoutExerciseItemID":"65d497cbd858b83c1e9c07bf","workoutExerciseFullName":"Power 2"}]]
Power - Swing Speed (1)
- Power is strength x speed; This workout will be focusing on the strength, ground reaction force, and speed.