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  • You don’t have to be a strength and conditioning coach or a scientific mastermind to know that if you cannot lift and control your own body weight, you should not be doing any other external workout.

    Join PGC Director Jayson Wells as he walks you through his own Power 50 workout.

    Time: 12-15 minutes
    Focus: 4 exercises

    Jumping Jacks

    Start with 50 jumping jacks. Before you do the next exercise, you will do a set of 50 jumping jacks to start every round. This is called Super set.

    Round 1: 50 Jumping Jacks, 50 Squats
    Round 2: 45 Jumping Jacks, 45 Core
    Round 3: 40 Jumping Jacks, 40 Push Ups

    You will notice, each round you will drop down 5 reps and super set with jumping jacks. You are welcome to add variety by changing the order of exercises. 40 pushups will be difficult but you can challenge yourself one day by starting with 50 pushups.

    Join us at a PGC camp near you to discover how to train so you get better faster, become a disruptive, dominant defender and develop the strength to take charges with ease.


    Join PGC Basketball and discover how to become a playmaker, lead your team, and run the show.
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    About PGC

    PGC Basketball provides intense, no-nonsense basketball training for players and coaches. Our basketball camps are designed to teach players of all positions to play smart basketball, be coaches on the court, and be leaders in practices, games and in everyday life.

    We combine our unique PGC culture with a variety of teaching methods and learning environments to maximize the learning potential of those that attend our sessions. In addition to spending 6-7 hours on the court each day, lessons will be reinforced through classroom sessions and video analysis.

    Our goal at PGC is to empower you with the tools to fulfill your basketball dreams, while also assisting you in experiencing the joy of the journey.

    To learn more about PGC Basketball, including additional basketball training tips and videos, visit our YouTube Channel or find us on Facebook, Instagram, and Twitter.