Below is the replay video and script from today’s Crank it with BJ workout featuring the March Madness Hoops workouts powered by the 15-45 power interval training workout music mp3 soundtrack and the descending 30-30, 30-20, 30-15 interval training workout music mp3 soundtrack:

Power Training Workouts

-       Be sure to perform dynamic hip flexor stretching and ankle mobility work prior to performing these power workouts. You may also perform these drills (or other tissue quality, flexibility, and mobility/activation work) during the 45-second active recovery periods to best improve performance and maximize training economy

-       Gradually build up to full volume by starting with a 5-minute workout then adding 1 additional round each week until being able to perform the full 20-minute workout

I. Warm-up

a.) Specific: Ankle Mobility (Legs Straight/Knees Bent) and Dynamic Hip Flexor Stretching @ 10 reps/movement

b.) General- 50-10 Five-Exercise Warm-Up Circuit

1- Jumping Jack/Split Jumping Jack Superset

2- Spiderman Mountain Climber

3- Burpees

4- Split Squat + Overhead Reach and Twist (L)

5- Split Squat + Overhead Reach and Twist (R)

II. Workout

a.) 15-45 Power Intervals: Alternate between 15 seconds of maximum effort and 45 seconds of active recovery. Perform up to 20 total rounds.

Power Workout- Equipment-Free Bodyweight Circuit

1- Vertical Jumps Variation (Modification: Stepping or Jumping Jacks for 45 s during active recovery period)
2- Mountain Climber Variation (Modification: Slow Mountain Climber or Push-up Hold for 45 s during active recovery period)
3- Jumping Burpees Variation (Modification: Burpees or Squats for 45 s during active recovery period)
4- Plyo Push-up Variation (Modification: Push-ups or Push-up Hold for 45 s during active recovery period)
5- Stationary Running Variation (Modification: Stationary Jog/Trot/March for 45 s during active recovery period)

Power Workout- TRX Suspension Training Bodyweight Circuit

1- TRX Suspended Squat Jumps Variation
2- TRX Suspended Plyo Push-ups
3- TRX Single-Leg Squat Jumps (L)
4- TRX Single-Leg Squat Jumps (R)
5- Stationary Running Variation

b.) Game-Shape Hoops Intervals: Perform 30-Second work periods with descending rest periods for in-season basketball conditioning- 30-30’s for 6 rounds, 30-20’s for 8 rounds, and 30-15’s for 10 rounds.

Protocol#1- 30:30 Intervals: Alternate between 30 seconds of work and
30 seconds of rest. Perform 6 total rounds followed by a 1-minute rest
and transition.

1- Split Squat Jumps

2- Skater Jumps

Protocol#2- 30:20 Intervals: Alternate between 30 seconds of work and 20 seconds of rest. Perform 8 total rounds followed by a 1-minute rest and transition.

1- Stationary Running

2- Jumping Claps/Jacks

Protocol#3- 30:15 Intervals: Alternate between 30 seconds of work and 15 seconds of rest. Perform 10 total rounds followed by a 1-minute rest and transition.

FINISHER- Do max reps of push-ups or push-up hold during 15 rest and transition periods

1- Sagittal Plane Hops Variation
2- Frontal/Transverse Plane Hops Variation

March Madness Hoops Soundtracks- Special Limited-Time Introductory Price of ONLY $33.33!!

Two Basketball-Specific Interval Workout Music mp3 Soundtracks Featuring:

- 15-45 Power Interval Training mp3 soundtrack to Develop Freakish Explosiveness during the Off-Season ($19.95 value)

- Descending 30-30, 30-20, and 30-15 “Game-Fit” Intervals mp3 soundtrack for Elite In-Season Conditioning ($23.17 value)

PLUS…

- THREE 15-45 Power Interval Training Smartphone/Video iPod Compatible Instructional mp4 Videos (can also be viewed online or on a computer): TWO bodyweight workouts and ONE med ball/kettlebell fusion workout ($19.95 value)

- The March Madness Hoops Soundtracks Training Manual pdf ($9.95 value)