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Air Alert Week 1

Week 1 January 7, 2019 Even workout days are Monday, Wednesday, and Friday. Height-5'11 Standing Reach 7'9 (93 Inches) Weight-180lbs No Step-30 inches Full Approach-35 inches These are unofficial measurements since I do not have access to a vertec. -Warm up and stretch I usually shoot around for 30 minutes to get going. -Leap Ups 2 sets of 20 -Rest 2-3 min -Calf Raises 2 sets of 10 each leg -Rest 25 seconds -Step Ups 2 sets of 10 each leg -Rest 2-3 min -Thrust Ups 2 sets of 15 -Rest 1 min -Burnouts 1 set of 100 -Rest 3-4 min I still had more energy in the tank, so I decided to do a little extra. -Leg Curl 3 sets of 225x5 -Leg Extension 3 sets of 225x5 -Leg Press 3 sets of 390x5 -Hack Squat 3 sets of 390x5 -Rest 1-2 min between all sets Prior to starting this program I had completed Jumpsoles the year before. After I completed the program I played in a few leagues so I had to take it easy on the jump training. The past few months I took up building my legs again and doing some weight training. By no means did I just start yesterday, jumping higher will take time and proper rest. It doesn't happen over night unfortunately. You only get out, what you put into it. Hope you guys have enjoyed my journey so far! Don't forget to stretch and hydrate.