Dylan's 10 Week Dunk Challenge

Week 1

Day 1 - Prep Phase

Body Weight Squat

2 SETS

12 REPS

1 MINUTE REST BETWEEN SETS

SINGLE LEG TURNS

2 SETS

12 (EACH LEG)

1 MINUTE REST BETWEEN SETS

BACKWARDS UPHILL WALK

3 SETS

50 YARDS

1 MINUTE REST BETWEEN SETS

60 DEGREE ISO HOLD

3 SETS

30 SECONDS (EACH LEG)

1 MINUTE REST BETWEEN SETS

HAM ISO

3 SETS

25 SECONDS

1 MINUTE REST BETWEEN SETS

BICYCLE KICKS

3 SETS

30 SECONDS

1 MINUTE REST BETWEEN SETS

CONGRATULATIONS! YOU FINISHED YOUR EXERCISES FOR DAY 1