Level 1 Sports Training

2x per week: Lower body exercises plus shoulder protection and Lat exercises
4x per week: All upper body exercises 2x per week and lower body 2x per week

Check Out App Demo

Equipment Needed

Below are all the exercises you get with your purchase. In blue are the free videos to review.

LOWER BODY

UPPER BODY

Jumps

Upper Plyos

Toe Point Jumps Upper Throw Offs
Cone Jumps Med-Ball Bench Throws
Inclining Boxes
Box Jump

Sprint Techniques

Chest

Band Stride Step Bench Contraction Technique
SL Form Cycles Speed Bench Quarters
ABC Sprint Drills DB Form Press
Incline DB Bench

Quad & Glute Max

Lats & Back

Wide Box Squat V Low Row
Speed Box Squat T Bar Row
Sumo Deadlift Prep Palms Face Row
Glute Narrow Tuck Teres Side Pull Down
Boxer Pull Down

Hamstring & Hip Flexor

Shoulder Protection

Lunge Back Bench Cuff
Acceleration Lunge Barbell Standing Cuff
Czech Leg Curls Elbow Arch
Knee in Bridge Posture Flys
North Pole Curls

Groin & Glute Stabilizers

Bicep

Groin Clamp Incline Curls
Bent Leg Squeeze Hammer Curls
Wobble Walks Spyder Curls
Pigeon Toe Lift

Core

Tricep

Lumbar 1/4 Pulls Thigh Splits
QUAW Kick Backs
Oblique Side Reach Tricep Extensions
Oblique Twist
AB SL Punch
Double Leg Lift

Ankles

Deltoid

Heal Lift Field Goal – Rear Delts
Shins Lateral Pour Outs
Foot Push Back Shoulder Rotation Press
Ankle Inverts

Traps

Semi Wide Traps
Face Pulls

Neck

Forward Angle
Side Rocker
Chicken

Wrist

Bear Claw
Side Extension
Reverse Grip
DB Walks