[[{"exerciseName":"Legs 8","exerciseNotes":"- Focus on keeping weight over stable leg; Keep the chest up and focus on depth and good form; 8 reps each side","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":"65d493b1820dcc88c4df3a91","workoutExerciseItemID":"65d493b1820dcc88c4df3a91","workoutExerciseFullName":"Legs 8"}],[{"exerciseName":"Core 1","exerciseNotes":"- This can be either a dead bug or straight leg raise; To make this drill harder, place heavier weight in the hands and slightly tilt it over the head; Focus keeping your low back on the ground at all times","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":"65d491afb4fb145efdd96cde","workoutExerciseItemID":"65d491afb4fb145efdd96cde","workoutExerciseFullName":"Core 1"}],[{"exerciseName":"Power 1","exerciseNotes":"- Focus on rhythm, tempo, and balance; Gradually increase weight with this drill once you feel you have mastered it. ","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":"65d497b18917bc047a12e87e","workoutExerciseItemID":"65d497b18917bc047a12e87e","workoutExerciseFullName":"Power 1"}],[{"exerciseName":"Power 5","exerciseNotes":"- Half kneeling position; Use a light weight medicine ball; This one is 6lbs. Focus on rotating your chest while performing the slam as well.","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":"65d4980765a2648ec7aa231e","workoutExerciseItemID":"65d4980765a2648ec7aa231e","workoutExerciseFullName":"Power 5"}],[{"exerciseName":"Balance 2","exerciseNotes":"- Focus on body control; This drill can be faster as you master the move. ","sets":4,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65d4908b01c2d6f6f4332d49","workoutExerciseItemID":"65d4908b01c2d6f6f4332d49","workoutExerciseFullName":"Balance 2"}],[{"exerciseName":"Power 8","exerciseNotes":"- Start in lunge position and explode up from the ground; This is a great drill for that ground reaction force and exploding off the ground; Utilize light weight as you are trying to maximize explosiveness and power","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":"65d4986929709e5a4c2c8feb","workoutExerciseItemID":"65d4986929709e5a4c2c8feb","workoutExerciseFullName":"Power 8"}]]
Power - Swing Speed (2)
- Power is strength x speed; This workout will be focusing on the strength, ground reaction force, and speed.