🐰Bunnies🐇Program 🐰

This program was created with a basketball players weekly schedule in consideration. The goal is to avoid any overuse injuries and improve athletic ability while playing basketball multiple times per week.

This program is more tailored to intermediate athletes. Beginner athlete that have coaching or can use google should be able to get by.

Some days contain workouts that are not included in the app as the exercises were not supported, reach out to glasgownewt@gmail.com for the instructions.

This is a 7 day split with 4 workout days and 3 active recovery days to promote blood flow and tendon resilience.

This 8 week program starts of by building your force production base with a light priming week followed by increasing your work load.

5 weeks into the program the focus shifts from ‘creating as much force as possible’ to ‘using the generated force as fast as possible’. This will begin with an additional priming phase followed by an increasing workload week by week.

All through out the program sprinting is emphasized, as it is one of the best polymeric exercises and will generally increase athleticism.

Jump testing is purposely scheduled after back to back active rest days to minimize the effects of fatigue and accurately track progress.

Active Rest days include ‘zone 2 cardio’. This is any form of cardio you enjoy and is easy for you to commit to. Use built in heart rate sensors on cardio machines and try to keep your Heart Rate between 110-130. If to you don’t have a device to measure HR, gauge it by being able to speak with a little bit of difficulty talking. In general the cardio should be easy and very low intensity. If you hoop instead you can skip it, but don't completely neglect it.

I suggest any form of biking, swimming, or rowing for cardio. They are low impact and will not contribute to additional joint stress.

This program is meant to be ran repeatedly until you no longer see results from it. If you are in season you may be able to continue to use this program with some minor adjustments or not at all depending on how conditioned you are.

RPE and Intensity % Explanation

RPE stands for Rate of Perceived Exertion. This can be hard to determine if you are a newer lifter so to make things easier for this program follow these rules:

RPE 10 - Go to failure/Full effort
RPE 9 - 1 Rep from failure
RPE 8 - 2 Reps from failure
RPE 5 or Lower - Low intensity, Focused on technique

Intensity percentage is based off your 1 rep max for a specific lift. 1 rep max = 100%. For sprinting and jumping in this program 100% means full effort. For lifts below 70% the goal of the lift is to move the weight as fast as possible. If you find you are not moving the weight fast at a given percentage disregard the percentage and lower the weight so it can be moved fast and explosively.

For above 70% the goal is to increase strength/force production and lifting speed is not as important for these lifts, but still try to move the weight as fast as you can.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Warm Up Routine

Front Squat (Paused)

Stiff Leg Deadlift

Walking Suitcase Lunge

Hip Adductor (Machine)

Mon - Base Building 🧱

Cardio (Zone 2)

Isometric Workout

Tues - Recovery 😇

Sprint Workout

Decline Sit Up (Weighted)

Wed - Sprints + Upper🏃💨

Thurs - Recovery 😇

Penultimate Step Practice

Fri - Recovery + Technique😇

Jump Rope

1 Step Approach Jump

Rim Grab Test

Jump Squat

Seated Box Jump

Depth Jump (For Height)

Hang Clean

Hip Thrust (Barbell)

Sat - Technique + Power💥

Bench Press (Barbell)

Lat Pulldown

Shoulder Press (Machine)

Seated Row (Cable)

Plank Dumbbell Drag

Chest Fly (Cable)

Rear Delt Fly (Cable)

Sun - Upper 💪

2 Step Approach Jump

Leg Press

Seated Hamstring Curl

U-Pattern Jumps (2 Leg)

Pogo Jump

Elevated Rebound Jump

Hurdles

Sat - Technique + Speed🏎️

Priming/Deload

Power Building 2

Power Building 3

Power Building

Reactive Speed

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