EGTransform Day 16: Short Game-Speed Skill Workout, Upper Body & Core Training

* Perform your performance workout with Coach Alan either immediately after your skill
workout, or separated by at least 4 hours.
* Every drill and exercise will be done for TIME, not a number of takes, makes, or repetitions
* In your performance workout, if you can’t perform an exercise for the designated amount of
time, simply continue for as long as possible until your form breaks down

Skill Workout with Coach Drew:

One-Hand Touch Shooting 00:00 – 01:00

Touch Shooting 01:00 – 02:00
Pound, Shooting Hand Lift 02:00 – 03:00
Pound, Balance Hand Stuff 03:00 – 04:00
Float into Trigger Step Jumpers 04:15 – 06:15
Between the Legs Float and Go 06:30 – 08:30
Between the Legs Float and Crossover 08:45 – 10:45
Ball Screen Hesi and Explode 11:00 – 14:30
Ball Screen Pocket J 14:45 – 18:15
Ball Screen Snake 18:30 – 22:00
Between the Legs 22:15 – 24:45
Between the Legs Jab 25:00 – 27:30
Seven Drill 27:45 – 29:45
50 Make One-Miss Shooting 30:00 – 35:00

Performance Workout With Coach Alan:

* Rest 30 seconds between each set

Foam Rolling Sequence To completion

Dynamic Warmup To completion
Jump Rope Circuit To completion
DB Alternating Chest Press on Stability Ball 2 sets of 45 seconds
DB Bent Over Row 2 sets of 45 seconds
DB Seated Shoulder Press on Stability Ball 2 sets of 45 seconds
Rear Relt Hold w 2 Med Balls 2 sets of 45 seconds
Flow Stretching Sequence To completion