Workout plan

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Resources

• workout plan pdf
• MuscleWiki
• Six foot drills for ankle mobility, strength, & stability - Apex School of Movement
• US Navy ROTC EOD _Physical_Prep_Guide
• Abs with 1 dumbell

Drills

• Jump rope: boxer’s step left and right. 30 minutes per day. double jump.
• Stretch: Move your head up and down, left and right, diagonally left up and down, and then diagonally right up and down.
  • Breathe for alertness: 2 breaths in, 1 breath out the mouth.
• Negative pull ups
• Bicycle sit-ups
• Abs (max of each is every other day)  
• Anti extension: Two minute plank 3 sets  
• Anti rotation: Labdmine rotation with weights 3 sets  
• Anti latéral: Suitcase carry (carry one dumbbell like briefcase and walk while engaging core)]
• Hanging leg raises (contract core)
• Pull ups, dips, pushups, bike situps, dumbell

Basketball

• one dribble pull up
• two dribble pull up, both long and quick pull ups
• fade into corner 3 
• begin with jumpers in the key 
• jab and one or two dribble pull up
• step back 
• Watch for when defender crosses their legs, then stop and pull up

Skateboard

• downhill: back foot in the pocket on the tail, front foot covering the bolts. put slightly more weight on the front foot, bend your knees and get low to reduce impact if you fall.
• revert
• switch skate
• fall onto grass
• board slide to a stop
• jump off board and run it off

Bodyweight workout plan