Kenny Carrington: So, this is Part 2 of our Explosive Lift usually the last part was our warm-up series, and now we take out one exercise from that, and today we are going to do is Cleans. With the hand clean we are going to start with the low knee position, right just above the knees, hands are right outside the body, feet or hip width apart, shoulders staying back, its the jump shrug with a catch on the shoulders.

Donna is going to do six of them, landing in that athletic position every time.

What we are trying work on here is get the -- work on that quick explosiveness from the hips, knees, and ankles to be able to get the weight traveling in an upward motion as she is exploding up.

So, she is going to do another set in a second here, but I want to talk about, we change our sets and rest depending on what phase of the workouts that we do. Right now she is in season so we are lightening the weight up because we dont want to fatigue her out for a game this weekend.

So, we are going to do more repetitions, less sets. We normally as the seasons go on the post-season we will start probably around the same thing and then we get into our strength phase and our power phase where we add more sets but take away some of the reps so we are going to start loading the bar with a little bit more weight, but obviously depending on what season that each individual is in.

So, we go with the second set right now, lets go five reps this time.

Make sure you get that shrug in there, nice, make sure you catch those elbows up. Thats it, thats two; there you go, thats three, four, one more, good.

And thats it for our second segment of Explosive Lift.