Pre-PGC Prep Workout · Training Workout completed (+1 pt for each exercise - 9 pts max) Training...
Transcript of Pre-PGC Prep Workout · Training Workout completed (+1 pt for each exercise - 9 pts max) Training...
STRENGTH & EXPLOSION REPS COMPLETED
1 J-CURLS 20
2 JUMP SQUATS 20
3 HIP DROPS 20
BALL & BODY CONTROL REPS COMPLETED
4 IN & OUT DRIBBLES 50
5 RIP THROUGHS 20
6 DYNAMIC JUMP STOPS 20
SHOOTING REPS MAKES
7 SWISH SHOTS 5
8 AIRBORNE RECEIVER 10 or 20 9 AIRBORNE 3-POINTERS 10 or 20
OPTIONAL CARDIO REPS RESULTS
10 DISTANCE RUN 10 Minutes 11 SKIP ROPE 2 Minutes
DAY 1Pre-PGC Prep Workout
RESULTS
Miles
Challenge Task Your Score
Add
Training Workout completed (+1 pt for each exercise - 10 pts max)
Training Cardio (2 pts per exercise) or Practice/Game (6 pts)
Hydration # of water bottles consumed
Sleep # of hours slept
Food # of fresh fruits eaten
Food # of servings of vegetables eaten
Reflection Reflection section completed (+2 points)
Subtract
Hydration # of unhealthy drinks consumed (-2 per drink)
Sleep Technology on within 20 min before bed (-2 points)
Your Score for the Day:
Jumps
REFLECTION1. List three things you think you did well today:
1-
2-
3-
2. List two things you'd like to improve on tomorrow:
1-
2-
3. List three things you're thankful for today:
1-
2-
3-
REFLECTION1. List three things you think you did well today:
1-
2-
3-
2. List two things you'd like to improve on tomorrow:
1-
2-
3. List three things you're thankful for today:
1-
2-
3-
RESULTS STRENGTH & EXPLOSION REPS COMPLETED
1 DRIBBLING HEEL WALKS 2 or 4
2 BALL CORE 25 & 25
3 LEBRON JUMPS 2 or 4
BALL & BODY CONTROL REPS COMPLETED 4 ALL-STAR 60 Seconds Cross-Overs 50
V-Side Right 50
Behind the Back 50
V-Side Left 50
5 TENNIS BALL CROSSOVER 50
6 POWER FINISHES 5
SHOOTING REPS MAKES
7 PIVOT JUMPERS 5
8 HIP DROP PULL UP 10 or 20
9 PEEK/FAKE RELOCATE 10 or 20
OPTIONAL CARDIO REPS LEVEL RESULTS
10 SKIP ROPE 2 Minutes Standard 11 10 SPRINTS 5 Seconds Each Standard
DAY 2Pre-PGC Prep Workout
JumpsSprints
Challenge Task Your Score
Add
Training Workout completed (+1 pt for each exercise - 9 pts max)
Training Cardio (2 pts per exercise) or Practice/Game (6 pts)
Hydration # of water bottles consumed
Sleep # of hours slept
Food # of fresh fruits eaten
Food # of servings of vegetables eaten
Reflection Reflection section completed (+2 points)
Subtract
Hydration # of unhealthy drinks consumed (-2 per drink)
Sleep Technology on within 20 min before bed (-2 points)
Your Score for the Day:
STRENGTH & EXPLOSION REPS COMPLETED
1 J-CURLS 20
2 JUMP SQUATS 20
3 HIP DROPS 20
BALL & BODY CONTROL REPS COMPLETED
4 IN & OUT DRIBBLES 50
5 RIP THROUGHS 20
6 DYNAMIC JUMP STOPS 20
SHOOTING REPS MAKES
7 SWISH SHOTS 5
8 AIRBORNE RECEIVER 10 or 20 9 AIRBORNE 3-POINTERS 10 or 20
OPTIONAL CARDIO REPS RESULTS
10 DISTANCE RUN 10 Minutes 11 SKIP ROPE 2 Minutes
Pre-PGC Prep Workout
RESULTS
Miles
Challenge Task Your Score
Add
Training Workout completed (+1 pt for each exercise - 10 pts max)
Training Cardio (2 pts per exercise) or Practice/Game (6 pts)
Hydration # of water bottles consumed
Sleep # of hours slept
Food # of fresh fruits eaten
Food # of servings of vegetables eaten
Reflection Reflection section completed (+2 points)
Subtract
Hydration # of unhealthy drinks consumed (-2 per drink)
Sleep Technology on within 20 min before bed (-2 points)
Your Score for the Day:
Jumps
REFLECTION1. List three things you think you did well today:
1-
2-
3-
2. List two things you'd like to improve on tomorrow:
1-
2-
3. List three things you're thankful for today:
1-
2-
3-
DAY 3
REFLECTION1. List three things you think you did well today:
1-
2-
3-
2. List two things you'd like to improve on tomorrow:
1-
2-
3. List three things you're thankful for today:
1-
2-
3-
RESULTS STRENGTH & EXPLOSION REPS COMPLETED
1 DRIBBLING HEEL WALKS 2 or 4
2 BALL CORE 25 & 25
3 LEBRON JUMPS 2 or 4
BALL & BODY CONTROL REPS COMPLETED 4 ALL-STAR 60 Seconds Cross-Overs 50
V-Side Right 50
Behind the Back 50
V-Side Left 50
5 TENNIS BALL CROSSOVER 50
6 POWER FINISHES 5
SHOOTING REPS MAKES
7 PIVOT JUMPERS 5
8 HIP DROP PULL UP 10 or 20
9 PEEK/FAKE RELOCATE 10 or 20
OPTIONAL CARDIO REPS LEVEL RESULTS
10 SKIP ROPE 2 Minutes Standard 11 10 SPRINTS 5 Seconds Each Standard
Pre-PGC Prep Workout
JumpsSprints
Challenge Task Your Score
Add
Training Workout completed (+1 pt for each exercise - 9 pts max)
Training Cardio (2 pts per exercise) or Practice/Game (6 pts)
Hydration # of water bottles consumed
Sleep # of hours slept
Food # of fresh fruits eaten
Food # of servings of vegetables eaten
Reflection Reflection section completed (+2 points)
Subtract
Hydration # of unhealthy drinks consumed (-2 per drink)
Sleep Technology on within 20 min before bed (-2 points)
Your Score for the Day:
DAY 4
STRENGTH & EXPLOSION REPS COMPLETED
1 J-CURLS 20
2 JUMP SQUATS 20
3 HIP DROPS 20
BALL & BODY CONTROL REPS COMPLETED
4 IN & OUT DRIBBLES 50
5 RIP THROUGHS 20
6 DYNAMIC JUMP STOPS 20
SHOOTING REPS MAKES
7 SWISH SHOTS 5
8 AIRBORNE RECEIVER 10 or 20 9 AIRBORNE 3-POINTERS 10 or 20
OPTIONAL CARDIO REPS RESULTS
10 DISTANCE RUN 10 Minutes 11 SKIP ROPE 2 Minutes
Pre-PGC Prep Workout
RESULTS
Miles
Challenge Task Your Score
Add
Training Workout completed (+1 pt for each exercise - 10 pts max)
Training Cardio (2 pts per exercise) or Practice/Game (6 pts)
Hydration # of water bottles consumed
Sleep # of hours slept
Food # of fresh fruits eaten
Food # of servings of vegetables eaten
Reflection Reflection section completed (+2 points)
Subtract
Hydration # of unhealthy drinks consumed (-2 per drink)
Sleep Technology on within 20 min before bed (-2 points)
Your Score for the Day:
Jumps
REFLECTION1. List three things you think you did well today:
1-
2-
3-
2. List two things you'd like to improve on tomorrow:
1-
2-
3. List three things you're thankful for today:
1-
2-
3-
DAY 5
REFLECTION1. List three things you think you did well today:
1-
2-
3-
2. List two things you'd like to improve on tomorrow:
1-
2-
3. List three things you're thankful for today:
1-
2-
3-
RESULTS STRENGTH & EXPLOSION REPS COMPLETED
1 DRIBBLING HEEL WALKS 2 or 4
2 BALL CORE 25 & 25
3 LEBRON JUMPS 2 or 4
BALL & BODY CONTROL REPS COMPLETED 4 ALL-STAR 60 Seconds Cross-Overs 50
V-Side Right 50
Behind the Back 50
V-Side Left 50
5 TENNIS BALL CROSSOVER 50
6 POWER FINISHES 5
SHOOTING REPS MAKES
7 PIVOT JUMPERS 5
8 HIP DROP PULL UP 10 or 20
9 PEEK/FAKE RELOCATE 10 or 20
OPTIONAL CARDIO REPS LEVEL RESULTS
10 SKIP ROPE 2 Minutes Standard 11 10 SPRINTS 5 Seconds Each Standard
Pre-PGC Prep Workout
JumpsSprints
Challenge Task Your Score
Add
Training Workout completed (+1 pt for each exercise - 9 pts max)
Training Cardio (2 pts per exercise) or Practice/Game (6 pts)
Hydration # of water bottles consumed
Sleep # of hours slept
Food # of fresh fruits eaten
Food # of servings of vegetables eaten
Reflection Reflection section completed (+2 points)
Subtract
Hydration # of unhealthy drinks consumed (-2 per drink)
Sleep Technology on within 20 min before bed (-2 points)
Your Score for the Day:
DAY 6
STRENGTH & EXPLOSION REPS COMPLETED
1 J-CURLS 20
2 JUMP SQUATS 20
3 HIP DROPS 20
BALL & BODY CONTROL REPS COMPLETED
4 IN & OUT DRIBBLES 50
5 RIP THROUGHS 20
6 DYNAMIC JUMP STOPS 20
SHOOTING REPS MAKES
7 SWISH SHOTS 5
8 AIRBORNE RECEIVER 10 or 20 9 AIRBORNE 3-POINTERS 10 or 20
OPTIONAL CARDIO REPS RESULTS
10 DISTANCE RUN 10 Minutes 11 SKIP ROPE 2 Minutes
Pre-PGC Prep Workout
RESULTS
Miles
Challenge Task Your Score
Add
Training Workout completed (+1 pt for each exercise - 10 pts max)
Training Cardio (2 pts per exercise) or Practice/Game (6 pts)
Hydration # of water bottles consumed
Sleep # of hours slept
Food # of fresh fruits eaten
Food # of servings of vegetables eaten
Reflection Reflection section completed (+2 points)
Subtract
Hydration # of unhealthy drinks consumed (-2 per drink)
Sleep Technology on within 20 min before bed (-2 points)
Your Score for the Day:
Jumps
REFLECTION1. List three things you think you did well today:
1-
2-
3-
2. List two things you'd like to improve on tomorrow:
1-
2-
3. List three things you're thankful for today:
1-
2-
3-
DAY 7
REFLECTION1. List three things you think you did well today:
1-
2-
3-
2. List two things you'd like to improve on tomorrow:
1-
2-
3. List three things you're thankful for today:
1-
2-
3-
RESULTS STRENGTH & EXPLOSION REPS COMPLETED
1 DRIBBLING HEEL WALKS 2 or 4
2 BALL CORE 25 & 25
3 LEBRON JUMPS 2 or 4
BALL & BODY CONTROL REPS COMPLETED 4 ALL-STAR 60 Seconds Cross-Overs 50
V-Side Right 50
Behind the Back 50
V-Side Left 50
5 TENNIS BALL CROSSOVER 50
6 POWER FINISHES 5
SHOOTING REPS MAKES
7 PIVOT JUMPERS 5
8 HIP DROP PULL UP 10 or 20
9 PEEK/FAKE RELOCATE 10 or 20
OPTIONAL CARDIO REPS LEVEL RESULTS
10 SKIP ROPE 2 Minutes Standard 11 10 SPRINTS 5 Seconds Each Standard
Pre-PGC Prep Workout
JumpsSprints
Challenge Task Your Score
Add
Training Workout completed (+1 pt for each exercise - 9 pts max)
Training Cardio (2 pts per exercise) or Practice/Game (6 pts)
Hydration # of water bottles consumed
Sleep # of hours slept
Food # of fresh fruits eaten
Food # of servings of vegetables eaten
Reflection Reflection section completed (+2 points)
Subtract
Hydration # of unhealthy drinks consumed (-2 per drink)
Sleep Technology on within 20 min before bed (-2 points)
Your Score for the Day:
DAY 8
STRENGTH & EXPLOSION REPS COMPLETED
1 J-CURLS 20
2 JUMP SQUATS 20
3 HIP DROPS 20
BALL & BODY CONTROL REPS COMPLETED
4 IN & OUT DRIBBLES 50
5 RIP THROUGHS 20
6 DYNAMIC JUMP STOPS 20
SHOOTING REPS MAKES
7 SWISH SHOTS 5
8 AIRBORNE RECEIVER 10 or 20 9 AIRBORNE 3-POINTERS 10 or 20
OPTIONAL CARDIO REPS RESULTS
10 DISTANCE RUN 10 Minutes 11 SKIP ROPE 2 Minutes
Pre-PGC Prep Workout
RESULTS
Miles
Challenge Task Your Score
Add
Training Workout completed (+1 pt for each exercise - 10 pts max)
Training Cardio (2 pts per exercise) or Practice/Game (6 pts)
Hydration # of water bottles consumed
Sleep # of hours slept
Food # of fresh fruits eaten
Food # of servings of vegetables eaten
Reflection Reflection section completed (+2 points)
Subtract
Hydration # of unhealthy drinks consumed (-2 per drink)
Sleep Technology on within 20 min before bed (-2 points)
Your Score for the Day:
Jumps
REFLECTION1. List three things you think you did well today:
1-
2-
3-
2. List two things you'd like to improve on tomorrow:
1-
2-
3. List three things you're thankful for today:
1-
2-
3-
DAY 9
REFLECTION1. List three things you think you did well today:
1-
2-
3-
2. List two things you'd like to improve on tomorrow:
1-
2-
3. List three things you're thankful for today:
1-
2-
3-
RESULTS STRENGTH & EXPLOSION REPS COMPLETED
1 DRIBBLING HEEL WALKS 2 or 4
2 BALL CORE 25 & 25
3 LEBRON JUMPS 2 or 4
BALL & BODY CONTROL REPS COMPLETED 4 ALL-STAR 60 Seconds Cross-Overs 50
V-Side Right 50
Behind the Back 50
V-Side Left 50
5 TENNIS BALL CROSSOVER 50
6 POWER FINISHES 5
SHOOTING REPS MAKES
7 PIVOT JUMPERS 5
8 HIP DROP PULL UP 10 or 20
9 PEEK/FAKE RELOCATE 10 or 20
OPTIONAL CARDIO REPS LEVEL RESULTS
10 SKIP ROPE 2 Minutes Standard 11 10 SPRINTS 5 Seconds Each Standard
Pre-PGC Prep Workout
JumpsSprints
Challenge Task Your Score
Add
Training Workout completed (+1 pt for each exercise - 9 pts max)
Training Cardio (2 pts per exercise) or Practice/Game (6 pts)
Hydration # of water bottles consumed
Sleep # of hours slept
Food # of fresh fruits eaten
Food # of servings of vegetables eaten
Reflection Reflection section completed (+2 points)
Subtract
Hydration # of unhealthy drinks consumed (-2 per drink)
Sleep Technology on within 20 min before bed (-2 points)
Your Score for the Day:
DAY 10
STRENGTH & EXPLOSION REPS COMPLETED
1 J-CURLS 20
2 JUMP SQUATS 20
3 HIP DROPS 20
BALL & BODY CONTROL REPS COMPLETED
4 IN & OUT DRIBBLES 50
5 RIP THROUGHS 20
6 DYNAMIC JUMP STOPS 20
SHOOTING REPS MAKES
7 SWISH SHOTS 5
8 AIRBORNE RECEIVER 10 or 20 9 AIRBORNE 3-POINTERS 10 or 20
OPTIONAL CARDIO REPS RESULTS
10 DISTANCE RUN 10 Minutes 11 SKIP ROPE 2 Minutes
Pre-PGC Prep Workout
RESULTS
Miles
Challenge Task Your Score
Add
Training Workout completed (+1 pt for each exercise - 10 pts max)
Training Cardio (2 pts per exercise) or Practice/Game (6 pts)
Hydration # of water bottles consumed
Sleep # of hours slept
Food # of fresh fruits eaten
Food # of servings of vegetables eaten
Reflection Reflection section completed (+2 points)
Subtract
Hydration # of unhealthy drinks consumed (-2 per drink)
Sleep Technology on within 20 min before bed (-2 points)
Your Score for the Day:
Jumps
REFLECTION1. List three things you think you did well today:
1-
2-
3-
2. List two things you'd like to improve on tomorrow:
1-
2-
3. List three things you're thankful for today:
1-
2-
3-
DAY 11
REFLECTION1. List three things you think you did well today:
1-
2-
3-
2. List two things you'd like to improve on tomorrow:
1-
2-
3. List three things you're thankful for today:
1-
2-
3-
RESULTS STRENGTH & EXPLOSION REPS COMPLETED
1 DRIBBLING HEEL WALKS 2 or 4
2 BALL CORE 25 & 25
3 LEBRON JUMPS 2 or 4
BALL & BODY CONTROL REPS COMPLETED 4 ALL-STAR 60 Seconds Cross-Overs 50
V-Side Right 50
Behind the Back 50
V-Side Left 50
5 TENNIS BALL CROSSOVER 50
6 POWER FINISHES 5
SHOOTING REPS MAKES
7 PIVOT JUMPERS 5
8 HIP DROP PULL UP 10 or 20
9 PEEK/FAKE RELOCATE 10 or 20
OPTIONAL CARDIO REPS LEVEL RESULTS
10 SKIP ROPE 2 Minutes Standard 11 10 SPRINTS 5 Seconds Each Standard
Pre-PGC Prep Workout
JumpsSprints
Challenge Task Your Score
Add
Training Workout completed (+1 pt for each exercise - 9 pts max)
Training Cardio (2 pts per exercise) or Practice/Game (6 pts)
Hydration # of water bottles consumed
Sleep # of hours slept
Food # of fresh fruits eaten
Food # of servings of vegetables eaten
Reflection Reflection section completed (+2 points)
Subtract
Hydration # of unhealthy drinks consumed (-2 per drink)
Sleep Technology on within 20 min before bed (-2 points)
Your Score for the Day:
DAY 12
STRENGTH & EXPLOSION REPS COMPLETED
1 J-CURLS 20
2 JUMP SQUATS 20
3 HIP DROPS 20
BALL & BODY CONTROL REPS COMPLETED
4 IN & OUT DRIBBLES 50
5 RIP THROUGHS 20
6 DYNAMIC JUMP STOPS 20
SHOOTING REPS MAKES
7 SWISH SHOTS 5
8 AIRBORNE RECEIVER 10 or 20 9 AIRBORNE 3-POINTERS 10 or 20
OPTIONAL CARDIO REPS RESULTS
10 DISTANCE RUN 10 Minutes 11 SKIP ROPE 2 Minutes
Pre-PGC Prep Workout
RESULTS
Miles
Challenge Task Your Score
Add
Training Workout completed (+1 pt for each exercise - 10 pts max)
Training Cardio (2 pts per exercise) or Practice/Game (6 pts)
Hydration # of water bottles consumed
Sleep # of hours slept
Food # of fresh fruits eaten
Food # of servings of vegetables eaten
Reflection Reflection section completed (+2 points)
Subtract
Hydration # of unhealthy drinks consumed (-2 per drink)
Sleep Technology on within 20 min before bed (-2 points)
Your Score for the Day:
Jumps
REFLECTION1. List three things you think you did well today:
1-
2-
3-
2. List two things you'd like to improve on tomorrow:
1-
2-
3. List three things you're thankful for today:
1-
2-
3-
DAY 13
REFLECTION1. List three things you think you did well today:
1-
2-
3-
2. List two things you'd like to improve on tomorrow:
1-
2-
3. List three things you're thankful for today:
1-
2-
3-
RESULTS STRENGTH & EXPLOSION REPS COMPLETED
1 DRIBBLING HEEL WALKS 2 or 4
2 BALL CORE 25 & 25
3 LEBRON JUMPS 2 or 4
BALL & BODY CONTROL REPS COMPLETED 4 ALL-STAR 60 Seconds Cross-Overs 50
V-Side Right 50
Behind the Back 50
V-Side Left 50
5 TENNIS BALL CROSSOVER 50
6 POWER FINISHES 5
SHOOTING REPS MAKES
7 PIVOT JUMPERS 5
8 HIP DROP PULL UP 10 or 20
9 PEEK/FAKE RELOCATE 10 or 20
OPTIONAL CARDIO REPS LEVEL RESULTS
10 SKIP ROPE 2 Minutes Standard 11 10 SPRINTS 5 Seconds Each Standard
Pre-PGC Prep Workout
JumpsSprints
Challenge Task Your Score
Add
Training Workout completed (+1 pt for each exercise - 9 pts max)
Training Cardio (2 pts per exercise) or Practice/Game (6 pts)
Hydration # of water bottles consumed
Sleep # of hours slept
Food # of fresh fruits eaten
Food # of servings of vegetables eaten
Reflection Reflection section completed (+2 points)
Subtract
Hydration # of unhealthy drinks consumed (-2 per drink)
Sleep Technology on within 20 min before bed (-2 points)
Your Score for the Day:
DAY 14
STRENGTH & EXPLOSION REPS COMPLETED
1 J-CURLS 20
2 JUMP SQUATS 20
3 HIP DROPS 20
BALL & BODY CONTROL REPS COMPLETED
4 IN & OUT DRIBBLES 50
5 RIP THROUGHS 20
6 DYNAMIC JUMP STOPS 20
SHOOTING REPS MAKES
7 SWISH SHOTS 5
8 AIRBORNE RECEIVER 10 or 20 9 AIRBORNE 3-POINTERS 10 or 20
OPTIONAL CARDIO REPS RESULTS
10 DISTANCE RUN 10 Minutes 11 SKIP ROPE 2 Minutes
Pre-PGC Prep Workout
RESULTS
Miles
Challenge Task Your Score
Add
Training Workout completed (+1 pt for each exercise - 10 pts max)
Training Cardio (2 pts per exercise) or Practice/Game (6 pts)
Hydration # of water bottles consumed
Sleep # of hours slept
Food # of fresh fruits eaten
Food # of servings of vegetables eaten
Reflection Reflection section completed (+2 points)
Subtract
Hydration # of unhealthy drinks consumed (-2 per drink)
Sleep Technology on within 20 min before bed (-2 points)
Your Score for the Day:
Jumps
REFLECTION1. List three things you think you did well today:
1-
2-
3-
2. List two things you'd like to improve on tomorrow:
1-
2-
3. List three things you're thankful for today:
1-
2-
3-
BONUS DAY